16-WEEK INDOOR TRAINING PLAN

16-WEEK INDOOR TRAINING PLAN

BASE BUILDING PHASE

Build aerobic endurance and climbing ability. Optimal cadence is considered to be 85-90 rpms. When you’re doing intervals ideally you want to up the cadence finding the balance where you’re just turning the gears over enough that you don’t explode the engine! It may be 95, it may be 105, it shouldn’t be below 90.

BASE BUILDING PHASE

Build aerobic endurance and climbing ability. Optimal cadence is considered to be 85-90 rpms. When you’re doing intervals ideally you want to up the cadence finding the balance where you’re just turning the gears over enough that you don’t explode the engine! It may be 95, it may be 105, it shouldn’t be below 90.

EVERYDAY 7:00PM CET
TRAINING ON
Mon

Rest or Active Recovery

Duration: 34 min

Intensity: Zone 2

Workout Structure:

  • Warm-up: 7 minutes (Zone 1-2)
  • Main Set : 22 minutes (steady Zone 2)
  • Cool-down: 5 minutes (Zone 1)
Training
Tue

Endurance Ride

Duration: 70 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)
Training
Wed

Climbing-Specific Ride

Duration: 57 minutes

Intensity: Zone 1- Zone3

Workout Structure:

  • Warm-up: 7 minutes (Zone 1)
  • Main Set : 47 minutes (Zone 2-3)
  • Cool-down: 3 minutes (Zone 1)
Training
Thu

Rest Day or Active Recovery

Duration: 39 minutes

Intensity: Zone 2

Workout Structure:

  • Warm-up: 8 minutes (Zone 1- Zone 2)
  • Main Set : 3 Sets Intervals
  • Cool-down: 3 minutes (Zone 1)
Training
Fri

Long Ride

Duration: 70 minutes

Intensity: Zone 2

Workout Structure:

  • Warm-up: 10 minutes (Zone 1-2)
  • Main Set : 55 minutes (Zone 2)
  • Cool-down: 5 minutes (Zone 1)
Training
Sat

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)
Training
Sun

Long Endurance Ride

Duration: 70 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
Mark As Schedule
Ride Now

TRAINING STAGES

TRAINING STAGES

STAGE 1

Base Building Phase
Up Coming

GOAL: Develop an aerobic base, increase general endurance, and build a foundation for later intensity.

STAGE 2

Endurance & Strength Phase
Up Coming

GOAL:Build muscular endurance, improve climbing power, and gradually increase overall ride duration.

STAGE 3

VO2 Max and Threshold Phase
Up Coming

GOAL: Improve VO2 max and FTP

STAGE 4

Peak & Taper Phase
Up Coming

GOAL: Sharpen and recover for future intensity-focused intervals.

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