Winter Heart Rate Build Phase 3 months, 8-11 hours

This follows on from our winter base plan. This adds an increase in intensity but still keeps a week of between 8-11 hours. This plan targets threshold and power gains. There is 1 gym session built in per week also. Ideal for the 9-5 worker as mid week workouts are short with the longer workouts added on the weekend. The bike sessions can be done indoor or outdoor with the midweek sessions mainly aimed at turbo use to avoid the dark nights. Any terrain can be used as there is specific work in each workout to fit varied terrain. Weekend rides have an outline for you to follow which can fit in with riding with friends or a group, have your friends join in on some of the workouts to challenge each other. You can do this phase and feel confident you will be race ready at the end of it.

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