This 12 week winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the winter without spending a large number of hours exposed to the elements each week.

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the winter plan you chose to follow this with a Spring plan or a pre-event plan the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the winter months.

As part of the plan it is also optionally suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day(longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, this plan will coach you to a super performance in a time trial(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.

This is your final 8 weeks leading up to you peak event or "A" priority event of the year. This plan is made to take you that final step to the top spot on the podium. It organizes your training, makes sure you address all of your energy systems, while focusing on your threshold power giving you the highest fitness possible. This plan gives you the perfect taper making sure you arrive at your event 'on form' for the day you want to be your best. How your final 8 weeks of training unfolds is absolutely key to your success and this plan will take the confusion and questions away, allowing you to focus on the hard work. The plan is made for someone with at least 12 hours a week to train in those last 8 weeks and is built on percentage threshold power and heart rate, so anyone can use it. Time to get ready for the final push and be fitter than ever on the day you want to be.

This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the advanced level cyclist, age 25-45. The time commitment is 10-18 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.

This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the intermediate level cyclist, age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.

This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the novice level cyclist, age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.

This plan is built to push you during your 3 day blocks of training, then give you a solid rest in between so you are ready for the next 3 day block. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.

This plan is built to push you during your 3 day blocks of training, then give you a solid rest in between so you are ready for the next 3 day block. This is for the EXPERT cyclist, so perfect for the rider that has already been successful and achieved a high level of fitness. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.

This plan is built to push you during your 4 day blocks of training, then give you a solid rest in between so you are ready for the next 4 day block. If you have done the 3 day block ELITE plan already, then this is the next logical step. This plan is truly for only Elite cyclists, so Category 2 riders and above only. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.

This plan is built to push you during your 4 day blocks of training, then give you a solid rest in between so you are ready for the next 4 day block. This is for the EXPERT cyclist, so perfect for the rider that has already been successful and achieved a high level of fitness. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.

This 12 week training plan is for the athlete that wants to complete a century in 6-7 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a beginning cyclist with at least 3-4 months of riding in their legs. The goal for this cyclist is to finish the century in under 7 hours. It's for the cyclist that can ride up to 1.5 hours a day, and up to 5 hours on one day on the weekend. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride comfortably and finish strong.

This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week and has just started in cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 30 mile ride and you would like to be able to compete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist, mt. biker, or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week and has a beginning base of cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60-70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for a category 5 or category 4 racer. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to compete a 100 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for any racer with a 290 watts threshold, you will improve in 8 weeks, for sure! You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 11 to 16 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 300 watts threshold ranging from masters racers to strong Category 4 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 360 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 150watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 150w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 170watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 170w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 190watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 190w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 200watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 200w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 220watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 220w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 250watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 250w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 270watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 270w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 290watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 290w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 300watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 300w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 320watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 320w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 340watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 340w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 360watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 360w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This is for the Beginner Cyclo-Crosser with 8-10 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is more than adequate for your first season of cross and you should expect some results! This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.

This plan is for the Cyclo-Crosser that wishes CX was 365 days a year. No Joke. This will be hard. Cheaper than one Dugast Tubular & I guarantee it won't flat.
It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!

This is for the Beginner Cyclo-Crosser with 12-15 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.

This is for the Cyclo-Crosser with 12-15 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level!

For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.

Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.

This is for the Cyclo-Crosser with 8-10 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! This is AS fit as you can get with 8-10 hours a week of training. This plan is 'in your face', hard and not a bit of wasted training time.

For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.

Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.

This program is designed for the Advanced Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 8-12 hrs per week.

This 12 week wattage based training plan is for the athlete that really wants to goto the next level in their threshold power. If you have been stalled at your current threshold power or if you haven't seen much improvement this year, or if you are just ready to take your threshold to the next level, then this is the plan for you. It's based on all the experience and knowledge of power training that I give to my personal clients. It is not easy. The next level never is. IF you want it, if you REALLY want to improve your FTP and goto the next level in your cycling, then this is your plan.
All the workouts are based on wattages and are percentage based on your functional threshold power, so make sure your know your FTP before you start. You will need between 12-17 hours a week of training time to complete this plan, so if you can commit to that you should be fine.
Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.
Push yourself harder than before and learn more about your body and how it responds to the training.

This program is designed for the Intermediate Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 7-11 hrs per week.

This program is designed for the Beginner Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 6-10 hrs per week.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 330 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 150 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 170 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 230 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 250 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 270 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 290 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 310 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 350 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week and has just started in cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 30 mile ride and you would like to be able to compete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist, mt. biker, or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week and has a beginning base of cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60-70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for a category 5 or category 4 racer. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to compete a 100 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for any racer with a 290 watts threshold, you will improve in 8 weeks, for sure! You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 11 to 16 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 300 watts threshold ranging from masters racers to strong Category 4 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 360 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 150watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 150w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 170watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 170w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 190watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 190w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 200watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 200w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 220watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 220w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 250watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 250w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 270watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 270w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 290watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 290w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 300watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 300w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 320watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 320w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 340watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 340w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 360watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 360w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 150watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 170watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 190watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 200watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 230 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 230watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 250watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 270watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 290watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 300watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 320watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 340watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This master's spring plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 360watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 200watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 290watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 150watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 170watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 190watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 230 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 230watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 250watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 270watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 300watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 320watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 340watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 360watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 150 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 170 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 190 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 230 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 250 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 270 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 290 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 310 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 330 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.

Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.

This summer wattage based plan for someone with a threshold of 350 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)

Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.

This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.

Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!

This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specifically for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 150 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 170 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 190 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season').
This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 200 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 220 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 230 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just

'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 250 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 270 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 290 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 300 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 320 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 340 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 360 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 400 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 460 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**