How to Build a Winter Training Plan That Actually Works
Winter training isn't about being fast right now; it's about building the engine that will make you fast next summer. Your plan should focus on three things: building a massive aerobic base, getting stronger in the gym, and doing just enough intensity to keep your "top end" from disappearing.
Focus on the Foundation (Base Miles)
Most of your rides should be at a conversational pace. If your FTP is 250W, your base rides should be between 140W and 180W (roughly 55-75% of your threshold).
This builds the mitochondria in your muscles—the little power plants that help you go longer without getting tired. If you’re riding indoors, keep these sessions to 60-90 minutes, but try to get a longer 3-hour ride in on the weekend if the weather allows.
Use Sweet Spot to Save Time
Since you probably don't have 20 hours a week to ride in the dark, "Sweet Spot" training is your best friend. This is riding at 88-94% of your FTP—hard enough that you can't talk easily, but not so hard that you're gasping for air.
Try this: 2 x 15 minutes at Sweet Spot with a 5-minute rest in between. It gives you a huge fitness boost without the massive fatigue that comes from full-gas sprinting.
Hit the Gym
Winter is the perfect time to trade one or two rides for a weightlifting session. Focus on the basics: squats, lunges, and deadlifts.
Increased leg strength helps you push a bigger gear and protects your joints from injury when the mileage ramps up in the spring. Think of it as "bulletproofing" your body for the season ahead.
A Sample Winter Week
Here is what a balanced week might look like for you:
Monday: Rest Day or 30-min easy spin
Tuesday: Sweet Spot Intervals (e.g., 3 x 10 mins at 90% FTP)
Wednesday: Gym Session (Full body strength)
Thursday: Z2 Endurance Ride (60-90 mins)
Friday: Gym Session or Rest Day
Saturday: Long Endurance Ride (2-3 hours)
Sunday: Z2 Endurance Ride or Fun Group Ride (90 mins)
Why This Matters for YOUR Training
If you spend all winter doing high-intensity racing on platforms like Zwift, you'll be fast in January but burned out by May. By following a structured plan that prioritizes base and strength, you're raising your "ceiling." When you start adding speed work in the spring, you'll have a much bigger engine to work with.
Summary
Keep it steady: Most rides should be at 60-75% of your FTP.
Add "Sweet Spot": Do 1-2 sessions a week at 90% FTP to build power.
Lift heavy: Use the cold months to build leg strength in the gym.
Recover: Follow the 3:1 rule—three weeks of hard work followed by one week of easy riding to let your body soak up the gains.