Knowledge Level: Intermediate

Our 8-week Indoor Time Efficient Training Plan isn’t a get fit quick fix for rain adverse cyclists but is an effective training plan for cyclists who are time starved and struggle to get out on their bikes during the winter months.

Can you summarise the plan?

The British Cycling 8-week Indoor Time Efficient Training Plan is a plan designed for intermediate and advanced riders who, due to work, family, the weather or other reasons, are time poor and are limited to indoor training. There is a real emphasis on workout quality and recovery.

All of the cycling workouts are fully built within the plan and so, by using TrainingPeaks in conjunction with your Garmin or Wahoo Head Unit to control your trainer, are fully compatible. Find out more about Structure Workout Export on TrainingPeaks.

Following the plan on Zwift

All of the workouts in the plan have been fully built and scripted to be performed on Zwift as custom workouts. This means, with a smart trainer and Erg Mode enabled, you’ll be held at precisely the right intensity. You’ll also receive on-screen prompts, form tips and a bit of motivational encouragement.

As long as your TrainingPeaks and Zwift accounts are paired, the session will automatically appear as a Custom Workout on the day you’re specified to do it.

If you’d prefer all of your built workouts on TrainingPeaks to always be available to you on Zwift, this is also possible.

It’s simplest on a PC or Mac:

1)    Drop the workout into your calendar on TrainingPeaks.

2)    Click on the workout to open it.

3)    Click on the Export Workout File icon (blue downward pointing arrow into a box below Analyze button).

4)    Choose the ZWO option and click to download the .zwo file.

5)    Open Documents > Zwift > Workouts > numbered folder

6)    Drop the .zwo file into the numbered folder (you might want to rename it)

7)    The workout will then be in your Zwift custom workouts.

Find out more about importing custom workouts on Zwift

What does a typical week look like?

The training weeks are typically broken down into three rides; two mid-week and one at the weekend. The first mid-week ride tends to focus on longer intervals whereas the second ride has more of a sprint emphasis. All mid-week rides come in at under an hour including warm-up and cool down. The weekend ride is longer, usually two hours, but includes specified efforts to break up the workout and add intensity.

There is also an optional session that gives you the opportunity to do some cross training. Cross training, although optional, should be part of your training. Don’t worry if you can’t manage dedicated sessions, even doing regular mobility work at home will benefit your riding. Cross training helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness.

How many hours will I need to do each week?

The volume of training comes in at under 5 hours each week, including an optional 60-minute cross training session. With flexible days included, it can easily be adjusted to fit around your life.

Is that enough?

Because of the intensity of the sessions you’ll be surprised how well this relatively low training volume can maintain and even improve your cycling fitness. Yes, if you’ve got a big sportive or multi-day ride planned for next year, you’ll need to schedule in some longer rides for the spring but, to get you through the worst of the winter or a period where training time is tight, it’s ideal.

What about my bike handling skills?

Probably the biggest issue with doing the majority, of even all, of your cycling on an indoor trainer is the negative impact it can have on your bike handling and group riding skills. For this reason, if you do decide to go down the indoor route this winter, try to get out on the road before your first event in the spring.

How fit do I need to be to start it?

To start the plan, you should ideally be riding two or three times a week, be capable of riding for 2 hours and use to interval style workouts.

Any tips for indoor cycling success?

Yes, plenty. Check out our free Ultimate Guide to Indoor Training e-Book.