How to Create Your Perfect Winter Training Plan
If you want to use a high intensity training model then I would recommend the following guidelines:
Aim to do three high intensity training sessions per week, ideally with a rest day between each session.
High intensity training sessions are defined as intervals efforts at or above threshold intensity.a
Each session should last between 45 and 90 minutes.
Each high intensity phase should be rotated in blocks of training in order to manage the workload. Begin with two weeks of high intensity training to one week of low/moderate intensity. This can be progressed to three weeks of high intensity with one or two weeks of low to moderate intensity.
I still recommend at least one aerobic low/moderate intensity ride during high intensity weeks. Most people will have four or five training days a week, so stick to three high intensity sessions to avoid over-reaching and use your other training days for low to moderate intensity rides in order to recover, enable your muscles to help adapt to the previous hard work, maintain a healthy immune system and refocus the mind (HIIT sessions are tough, so it’s important to have a break). This way you are also introducing some of the benefits of base cycling training.
Aim to do three high intensity training sessions per week, ideally with a rest day between each session.
High intensity training sessions are defined as intervals efforts at or above threshold intensity.a
Each session should last between 45 and 90 minutes.
Each high intensity phase should be rotated in blocks of training in order to manage the workload. Begin with two weeks of high intensity training to one week of low/moderate intensity. This can be progressed to three weeks of high intensity with one or two weeks of low to moderate intensity.
I still recommend at least one aerobic low/moderate intensity ride during high intensity weeks. Most people will have four or five training days a week, so stick to three high intensity sessions to avoid over-reaching and use your other training days for low to moderate intensity rides in order to recover, enable your muscles to help adapt to the previous hard work, maintain a healthy immune system and refocus the mind (HIIT sessions are tough, so it’s important to have a break). This way you are also introducing some of the benefits of base cycling training.
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