Top 5 Winter Training Workouts on MyWhoosh
By Zach Nehr
Maintaining fitness throughout the winter is the latest trend in endurance sports. Top professionals around the world no longer take two months off the bike. Instead, they enjoy a few days of rest before jumping back into structured training. Winter workouts are hard no matter where you are. Perhaps you are in the Northern Hemisphere, and winter is absolutely freezing. Your only choice to avoid the snow and ice is to ride the indoor trainer.
If you are in the Southern Hemisphere, you are enjoying the summer now. Instead of being stuck on the trainer, you are focusing on achieving your peak at the upcoming races. Balancing training, racing, and rest can be quite a challenge. I have learned a lot over the years – a significant amount through my own trial-and-error – and these are some of the most important takeaways.
No more than 2-3 high-intensity workouts per week. Anymore and you will not be able to recover and improve. Beginner cyclists should aim for two high-intensity sessions a week, which are any sessions that include a significant amount of time in Zone 3 or above. Advanced riders can perform up to three high-intensity sessions per week, though I would recommend one rest week (1-2 high-intensity sessions) every couple of weeks to allow your mind and body adequate recovery.
When you are on the indoor trainer, whether it is spring or summer, you must focus on quality over quantity. It is difficult and unrealistic to train 20 hours per week on the indoor trainer. For many cyclists, even 10 hours per week on the indoor trainer is an impossible task. There is more good news in that you can maintain and improve your fitness with 3-6 hours of high-quality training per week. That means avoiding junk miles, completing structured warmups, and nailing your interval sessions. Here are the Top 5 winter training workouts on MyWhoosh:
Workout 1: Threshold #4
Folder: Threshold
Session: 3x5min Threshold (95% FTP), plus 3x2min VO2 Max (106% FTP)
Every cyclist wants to improve their FTP, but few are willing to suffer through 3×20 min FTP intervals, especially on the indoor trainer. The good news is that you do not need to bore yourself with 3×20 min intervals to improve your FTP. There are a variety of ways to improve your FTP using shorter intervals, and Threshold #4 is the perfect example. After a thorough warmup, you will complete 3×5 min intervals at 95% FTP with 3 min recovery. These intervals help push your FTP up from the bottom, forcing you to produce high power for a long time without spiking lactate. Next up, you will complete 3×2 min intervals at 106% FTP with 3 min recovery. These anaerobic intervals help pull your FTP from the top, forcing you to go above your threshold and process lactate under fatigue. In between each 2 min interval is 3 min of recovery, allowing your body to completely recover before the next interval. Threshold #4 is one of my favorite sessions because it targets your FTP from multiple angles.
Here is a closer look at the session.
Workout 2: 40/20’s #1
Folder: VO2 Max
3 sets of 5×40/20s (40sec at 110% FTP followed by 20 sec at 65% FTP)
After a thorough 15 min warmup, the main block of this workout includes three sets of 5×40/20s. Each set begins with 40 sec at 110% FTP followed by 20 sec at 65% FTP. After five repetitions, rest for 5 min before beginning the next set. This workout is designed for beginners, so the target power is not too high. While this is certainly a high-intensity interval training (HIIT) session, it is not a full gas, race-level effort. If you are ready for a bigger challenge, try the 40/20’s #2 workout that includes two sets of 10×40/20s, plus a 3 min Anaerobic interval to finish it off. Here is what the session looks like in the MyWhoosh app.
Workout 3: Aerobic 12’s #1
Folder: Beginner
3x12min at high Zone 2 power (76% FTP) with 3 min recovery
Do not forget about base endurance training in the winter. Even if you are racing Sunday Race Club every week, it is important to maintain and train your aerobic fitness. This session targets your Zone 2 power, improving your ability to preserve glycogen and overall efficiency. 3×12 min at high Zone 2 power might feel hard in the beginning of winter when your fitness is not near its peak. But as you continue to train, your ability to maintain power will improve week by week and month by month.
Workout 4: Train Like Tadej-4×3 min VO2 Max
Folder: UAE Team Emirates
4x3min VO2 Max (3min at 110% FTP followed by 4min recovery at 50% FTP)
This is one of cycling bread and butter workouts. It is a classic, and it is used by everyone from a complete beginner to World Champions, Tadej Pogačar. Following a thorough warmup, you will begin the main set of 4x3min VO2 Max intervals. Each 3min VO2 Max interval is completed at 110% FTP followed by 4min recovery at 50% FTP. Push through each interval and maintain control of your breathing and cadence throughout each effort. At the end of the session, cool down for 10min.
Workout 5: High Torque Hills #1
Folder: Tempo
Four sets of 4min low cadence Tempo (85% FTP) followed by 1min high cadence Zone 4 (90% FTP). Plus, one bonus interval of 4min FTP (95% FTP)
After a 12min warmup, you will complete four sets of high torque intervals. Each interval begins with 4min Tempo (85% FTP) at a low cadence (70-75 rpm) followed by 1min Zone 4 (90% FTP) at a high cadence (95 rpm). There is 3min to recover in between each interval, and the workout ends with a 4min FTP interval (95% FTP) at 90 rpm. This session will help improve your crank torque and overall efficiency. The 1min intervals are designed to recruit your fast-twitch muscle fibers, making this a multi-dimensional workout with many training benefits.
Here is a closer look at the session.
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About the Author
Zach is a freelance writer, professional cyclist, and the owner of ZNehr Coaching. He writes about everything related to bikes and endurance sports, from product reviews and advertorials to feature articles and pro data analytics. You can find Zach racing the Sunday Race Club on MyWhoosh every weekend.