Summer Prep: training plan for indoor cycling
Eight weeks of build for the season: sweet spot, threshold and VO2max, four sessions a week. At the end you are ready for the road.
The plan week by week
Week 1 · focus Sweet Spot
Week 2 · focus Tempo
Week 3 · focus Endurance
Week 4 · focus Recovery
Week 5 · focus Tempo
Week 6 · focus Endurance
Week 7 · focus VO2max
Week 8 · focus Recovery
How to go about it
Spread the sessions over the week so that an easy or free day lies between two hard days. Set your FTP first so the target watts are right. After the last week you continue with Winter Base.
Frequently asked questions
Who is Summer Prep for?
Summer Prep is a plan for advanced. Eight weeks of build for the season: sweet spot, threshold and VO2max, four sessions a week. At the end you are ready for the road.
How much time do I need for Summer Prep?
4 sessions per week over 8 weeks, about 24.0 hours of riding in total. A single session takes 20 to 94 minutes.
What happens if I miss a session?
Nothing bad. Ride the next session as planned and catch up on the missed one when it suits you. Zombike remembers which sessions you have ridden and counts your weekly streak.
Do I need an FTP?
Yes, the target watts are percentages of your FTP. If you do not know it, estimate it at the start or ride an FTP test early in the plan. The target watts adapt as soon as you change your FTP.
Start Summer Prep
Connect your smart trainer and ride the session with target watts, results and progress. Zombike runs in the browser (Chrome or Edge), without installing anything.
Get startedMore training plans and all workouts.