You probably already know that it’s hard to find a winter cycling training program on the internet. Here is a 12 week program that can be used of a wide range of cyclists who want a high quality training program for their winter training.
If you are the lucky owner of a Polar heart rate monitor or a power meter like PowerTap or SRM, there are great options for customization with this training program. But even without these nice training tools, this program will be a great help for you throughout the winter, securing you a great start on the road cycling season.
Good luck with this free training program.
Download: 12 Week Winter Training Program v1.0
Here are some of the aspects worth considering before you customize your training program.
{ 23 comments… read them below or add one }
Hi Jesper
Thank so much for a great winter program. I would like to ask you about the very first training session. it says:
“1 hour physical test”
I use a Garmin Edge 705 for my training and I would like to know how you think it would be best to perform the test?
Regards,
Pétur Þór from Iceland
Just to make the program clear:
1hr
–
(Physical test)
This means the physical test is optional. I will not recommend a specific test, because it depends on what your main goals are. If it is possible to get some power outputs from your physical tests that would be the best way to track your progress. But even without a power meter, it would be relevant to do a physical test. E.g. hill time trial.
Hi Jesper. The Power Sprints – what duration should I aim for (for example 20 seconds)?
Cheers Simon B.
Hi jesper , thanks for the program , can i integrate weight training in this program ? i will race elite race (160kms) in February should i have to ride more hours per weeks with more endurance ride ?
@Simon – 8seconds per power sprint is fine. That is training of neuromuscular power. If you do longer sprints of e.g 20 seconds you will train your anaerobic lactacid power. Such sprints should be kept until the pre-race season before your main events.
@Chris – Yes, you can integrate weight training. Depending on how much time you would like to spend on your training routine, it is possible to integrate weight training into the winter training program. If I was your personal coach, I would recommend a larger training volume than the current winter training program does.
Hi Jesper, Thanks for all the work you put into the plan!
Can you offer some suggestions on how to translate the various intensity levels described in the plan to specific wattage ranges? Obviously powersprints are just as hard as possible, as well as shorter 40 second efforts, but what about the longer efforts?
Joseph
One more thing, how should these sessions be prioritized? If on short notice a rider only has time for 2 days in a given week for example, which type of rides should be dropped first? What should be taken into account when deciding which rides to omit?
Joseph
I have some questions or remarks about the winter training.
Except the 40sec intervals at very high power (anaerobic, I suppose), all the intervals are at power above FTP, well above. From my experience, to do 3/4/6′ intervals the hard way without being all out, I need between 110 and 115% FTP (122% is my 5′ all out). So for me all intervals are based on VO2max power. I can live with 1 such training in winter, but 2? Group rides contain some more unstructured VO2max training, some that makes 3. I know these power are not all out VO2max power, but IMHO I think there should be more treshold for longer intervals. At 95/100% FTP. Convince me, please.
Those easy rides on wednesday, are they recovery?
Just wanted to say thanks for the plan. I love your site.
Hi there.
First of all thank you so much for a great winter plan. I’ve just started it to get in shape for the beginning of the season in March.
My question is similar to one above. What wattages should semi-high, high, and very high be, relative to my 1m, 5m and 20m maximums? Also, what sorts of intensity should the Sat/Sun rides be?
Thanks so much.
A question about “Saturdays”, eg 2hrs — 4 x powersprint
A powersprint takes only about 10 sec + 5 min recovery, so that makes it about 20 min riding, what about the rest 1h 40min? Just som easy riding?
hi Jesper,
great website.
lots of good ideas and training prog.
ive downloaded the winter training prog.
im asking for you help,for my future years racing.
im going for my 2nd cat this year,id like to ask for a train prog to get me the edge.
stats.im 11.5 stone racing weight,35 years.
approx time riding in a week 15-20 hours a week.
i work part time.
a strong sprinter.not to bad on the climbs,but im on the larger size.
im crossing over to a power meter.as ive been meaning to over the past year.
could you included power percentage for the power meters.
if you require payment for my request,
please send payment details.
ps. keep on the great work Jesper
Jasper!
Yours 12 week training is really good. Iam just right on the end of this 12 week period. Do you have any further training plans for nex 3 months which may helps me to prepare for spring races??
Please if so send me on my email.
Best wishes
Gregory UK
Hi Jesper,
Im Tarik,
Impressive and motivating your work is.
Im into freediving and recurve archery. Wasnt able to do my archery training a while due to an almost recovered shoulder injury.
Just bought an indoor bike and im thinking to prepare for the dynamic apnea competition in may.Since its about taking and holding one single breath to do distances underwater what would be your training tips for me or the programme you think is suitable for my situation.
Best wishes
Mete Tarik Salman
Jesper..need some advice re the 12 week programme..have a friend who needs to keep his base over winter in Australia but during the week he travels with work etc.
He can do the longer rides on weekend..any suggestions on the gearing we might select for the indoor trainer workouts in the 12 week programme? Rides 12 x 25 on a 53×39
Has been riding for around 2 years o and off and is reasonably fit on the bike over longer rides if at a steady pace.
Thanks Alan
Hi Jesper
Just echoing some of the above, some guidelines on ideal intensity vs FTP/LT for the intervals would be really great!
Thanks and keeep up the great work!
Simon
I have the same question as Bruno. Please can you explain why there is no threshold intervals in this plan. I’ve always associated winter training with building a base. Your pre-season plan includes threshold intervals at the start so why is this winter plan so exclusively intensive. I’m sold on VO2 intervals completely, having followed the 2-weeks VO2 plan with great results, but I’m puzzled how it’s OK to drop threshold intervals completely for such a long stretch of time.
BTW, increasingly more of my training is based on the advice of this site, so many thanks for doing this.
Hi,
I’m loving the 12 week program….am currently training to ride from le havre to marseilles…….just one question…with the powersprints, how long do you suggest doing each of the sprints for?
Hi,
This program sounds very good. I have alredy started with it. Please, can you translate low, semi-high, high and very high intensity to watt? I don’t really understand the 3 x powersprint. and 1.5 hours. Please, can you exlplain in more details. Many thanks in advance.
Hello,
I live in a city where outdoor riding during the winter is next to impossible. I want to come out of the winter a better climber (I’m a road cyclist). What can you suggest to enhance that strength from this training schedule?
Thanks in advance.
Hi Jasper!
I’ve started yout winter training and i have same question like Stefan and Torbjörn. This was my first saturday ride and i had to improvise your program (use more power sprints than joust 3) . I use stationary bike with polar heart rate monitor. I took 15 minutes of warmup, than 65 minutes of tough ride (biggest gear – i dont know what level is approximate to the gear 53/14-17) with power sprints of 8-10 seconds and 6 minutes of rest, than 10 minutes of cool down. Was that good or am i doing wrong?
And endurance ride – since i use stationary bike and outside is too cold (snow included), how should i ride? Is that some structured training (for instance, 65% of my heart rate) or not?
Thank you.
Hi Jesper,
I am using your 12 week indoor program but i have some missunderstanding. There is written that training is 1,5 h but aerobic training 3 all together make 1hour. What in rest time (30 minutes) I should do? Maybe some other can explain. Thanks a lot.
Just a short but massive thank you for this schedule and especially the different interval programs. I applied them all, and I really could measure my progress.
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