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

Free 16-Week Indoor Cycling Base Training Plan

31 structured indoor bike sessions for Zwift, TrainerRoad and Rouvy to help you build your cycling base.

Looking for some structure for your indoor cycling during the off-season? Instead of simply riding indoors and hoping that you're getting fitter, why not give your training some focus and purpose?

I've put together 31 indoor bike sessions that can be used as part of a 16-week base training period. The programme focuses on developing endurance while introducing muscular and anaerobic endurance, force and speed skills.

What's Included?

The download includes progressive bike sessions that can be integrated alongside your swimming and running training.

• Speed Skills – develop your ability to pedal efficiently and work on speed skills
• Endurance – build your aerobic endurance and cycling base
• Mixed – combine different training abilities within a session
• Force – develop your ability to produce force on the bike
• Power – introduce power-focused work into your training
• Muscular Endurance – develop your ability to sustain effort

There are also regular 30-minute time trials, which can be used as FTP tests on Zwift, TrainerRoad or Rouvy to help you assess your progress.

Use the Sessions With Your Indoor Training Platform

The download includes ZWO files for Zwift and MRC files for TrainerRoad or Rouvy. Each session also has an accompanying PDF explaining how to complete the workout and get the most from it.

The sessions can be used as part of a wider 16-week base period alongside your swimming, running and strength training.

Download Your Free Indoor Bike Sessions

Download the 31 free indoor cycling sessions and give your off-season bike training some structure, variety and purpose.

Ready to Take Your Cycling Further?

These free sessions are a great way to add structure to your indoor riding. But if you're looking for a progressive cycling training plan that tells you exactly what to do each week, I've also created structured cycling plans on TrainingPeaks and Final Surge.

Choose your preferred training platform:

👉 Browse my cycling training plans on TrainingPeaks

👉 Browse my cycling training plans on Final Surge

Whether you're building your base, preparing for a cycling event, improving your fitness or using cycling as part of your triathlon training, a structured plan can give your training focus, progression and consistency.

Prefer Personalised Coaching?

If you'd prefer your cycling to be integrated into an individual triathlon programme, I also offer one-to-one coaching, with training built around your goals, fitness, available training time and lifestyle.