It's All About the Base! - 31 Indoor Bike Sessions for Zwift, Rouvy or TrainerRoad

As Meghan Trainor say’s “It’s All about the base!” - 31 Indoor Bike sessions for Zwift, Rouvy or TrainerRoad

As we go into off season it is a good idea (after appropriate R’n’R) to keep ticking over with some base work. The files in your download are ZWO for Zwift and MRC for use with TrainerRoad or Rouvy. Each file has an associated pdf document detailing how to complete the session to get the most from it.

This 16-week base period focuses on the development of endurance and introduces both muscular and anaerobic endurance training to your regime. It combines the three basic abilities of endurance, force and speed skills.

If you are training 100% indoors then you could consider changing the swimming to rowing workouts as rowing uses the same muscle groups as swimming.

Strength sessions should be included and as minimum try to add in bodyweight, yoga or Pilates sessions which can also be done at home.

The table in your download details how the bike sessions can be integrated in to a 16-week base plan. The bike sessions are progressive and can be used along side your running and swimming progressions. If you need guidance on swimming, running or strength sessions then please get in touch.

There are regular 30-minutes Time Trails which you can also do as a Functional Threshold Power (FTP) test on Zwift, TrainerRoad or Rouvy to assess your progress.

The Bike sessions are:

SS1, SS2, SS3, SS4, SS5, SS7, SS8, SS9, E1, E2, E3, E4, E5, E6, E7, M5, M7, M9, F1, F2, F3, F4, F6, F7, F8, P7, ME1, ME5, ME6, ME8, AE6

Where SS is Speed Skills, E is Endurance, M is Mixed, F is Force, P is Power and ME is Muscular Endurance.