This is for the Cyclo-Crosser with 8-10 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! This is AS fit as you can get with 8-10 hours a week of training. This plan is 'in your face', hard and not a bit of wasted training time. For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.

This is for the Cyclo-Crosser with 12-15 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 150 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 190 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 220 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 250 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 290 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 320 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 360 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $69.95, and includes hours and hours of specific work designed to make your winter 2004/2005 season your best! If you want to take it to the next level in your 2005 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter. Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter. Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter. Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter. Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter. Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS! This winter plan includes a resistance training plan designed specifically for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend. Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer. The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend. Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity. Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’. This specific Computrainer spring plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend. Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer. The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend. Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity. Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’. This specific Computrainer spring plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend. Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer. The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend. Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity. Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’. This specific Computrainer spring plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend. Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer. The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend. Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity. Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’. This specific Computrainer spring plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout. This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend. Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer. The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend. Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity. Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’. This specific Computrainer spring plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 170watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols. "

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 200watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 250watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 290watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols. "

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 320watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 360watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This summer wattage based plan for someone with a threshold of 170 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This summer wattage based plan for someone with a threshold of 250 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This summer wattage based plan for someone with a threshold of 290 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This summer wattage based plan for someone with a threshold of 330 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.

This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day(longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, this plan will coach you to a super performance in a time trial(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.

This is the first 4 weeks of a 12 week plan, which is brought to you- Free- sponsored by Power Bar built so to get a triathlete or cyclist ready for great improvements and increased fitness. This plan is designed for the cyclist or triathlete that has been riding for at least 2 years and can ride about 9-12 hours a week. It contains intervals, longer rides(up to 4 hours on the weekend) and also detailed specific workouts. It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!

This is the first 4 weeks of a 12 week plan, which is brought to you- Free- sponsored by Power Bar built so to get a triathlete or cyclist ready for a 100k ride at the end of a 12 week training cycle. This plan is designed for the cyclist or triathlete that has been riding for at least 6 months and can ride about 6-10 hours a week. It contains some basic intervals, longer rides(up to 3.5 hours on the weekend) and also detailed specific workouts. It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 11 to 16 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 300 watts threshold ranging from masters racers to strong Category 4 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist, mt. biker, or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week and has a beginning base of cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60-70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 150watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 150w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for a category 5 or category 4 racer. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to compete a 100 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 250watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 250w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for any racer with a 290 watts threshold, you will improve in 8 weeks, for sure! You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.

This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!

This is the first 4 weeks of a 12 week plan, which is brought to you- Free- sponsored by Power Bar built so to get a triathlete or cyclist ready for great improvements and increased fitness. This plan is designed for the cyclist or triathlete that has been riding for at least 1 year and can ride about 7-12 hours a week. It contains some good intervals, a few longer rides(up to 3.5 hours on the weekend) and also detailed specific workouts. It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 165 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 195 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 225 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 255 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 285 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 315 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 345 watt threshold.

This is a Training Plan to be used with ErgVideos on your Computrainer. Each plan uses a 6-pack of videos from the ErgVideo Library. Put your Computrainer to use this winter and use ErgVideo's to keep focused and motivated. This winter training plan is just the thing to help you get to the next level this winter. Each day you have a specific video to ride at an intensity exactly designed to enhance your fitness this winter. I really put alot of thought into each of the workouts, and they build on each other. Using the ErgVideo's allows you to work just in the right power training levels without over-doing it, or under training either. Each plan is from 4-8 hours per week of riding and each workout is highly focused to optimize your limited training time. This plan is made for the rider that has a 375 watt threshold.