16-WEEK INDOOR TRAINING PLAN
16-WEEK INDOOR TRAINING PLAN
VO2 Max and Threshold Phase
This phase focuses on increasing aerobic capacity and sustainable power through structured VO₂ max and threshold intervals. The goal is to improve high-intensity endurance, raise lactate threshold, and enhance the ability to maintain strong efforts during climbs, attacks, and race-paced riding.
VO2 Max and Threshold Phase
This phase focuses on increasing aerobic capacity and sustainable power through structured VO₂ max and threshold intervals. The goal is to improve high-intensity endurance, raise lactate threshold, and enhance the ability to maintain strong efforts during climbs, attacks, and race-paced riding.
Rest Day
VO2 Max Intervals
Duration: 60 minutes
Intensity: Zone 2
Workout Structure:
- Warm-up: 10 minutes (Zone 1-2)
- Main Set :55 minutes (steady Zone 2)
- Cool-down: 5minutes (Zone 1)
Threshold Ride
Duration: 70 minutes
Intensity: Zone 1- Zone3
Workout Structure:
- Warm-up: 10 minutes (Zone 1)
- Main Set : 55 minutes (Zone 2-3)
- Cool-down: 5 minutes (Zone 1)
Rest or Active Recovery
Duration: 39 minutes
Intensity: Zone 2
Workout Structure:
- Warm-up: 5 minutes (Zone 1- Zone 2)
- Main Set : 31 minutes
- Cool-down: 3 minutes (Zone 1)
Long Ride (Zone 2/3)
Duration: 72 minutes
Intensity: Zone 2
Workout Structure:
- Warm-up: 3 minutes (Zone 1-2)
- Main Set : 64 minutes (Zone 2-4)
- Cool-down: 5 minutes (Zone 1)
Recovery Ride (Optional)
Duration: 34 minutes
Intensity: Zone 2-3
Workout Structure:
- Warm-up: 7 minutes (Zone 1-2)
- Main Set : 22 hours (Zone 2-4)
- Cool-down: 5 minutes (Zone 1)
Long Endurance Ride (Zone 2/3)
Duration: 65 minutes
Intensity: Zone 2
Workout Structure:
- Warm-up: 10 minutes ( Zone 1-2)
- Main Set : 55minutes ( Zone 2)
- Cool-down: 5 minutes (Zone 1)
TRAINING STAGES
TRAINING STAGES
Recommend
Recommend
Pastel Pedal Pro Short Sleeve Jersey
Velocity Cycling Shorts
Seamless non bib Cycling Shorts
ChromaFlex HRM-Fit Bra
Medium Support Cut-out Bra
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