Winter isn't just the off-season for cyclists; it's the foundation-building period that can make or break your performance in the year ahead. 

Whether you're aiming to boost endurance or stay sharp with high-intensity intervals, winter training is the perfect opportunity to grow stronger and faster. 

This guide explores how to create a personalized winter training plan that balances outdoor rides, indoor sessions, strength work, and recovery. From layering for cold weather to mastering indoor setups, you'll learn how to embrace winter as a season of progress.  

Winter Cycling Training

Winter is the ideal time to build the foundation of fitness, endurance, and strength that will carry you through the upcoming cycling season. This period emphasizes aerobic base development, functional strength training, and addressing performance gaps to set you up for success.

Build Your Aerobic Base 

At the core of winter training is Zone 2 training, where you ride at a steady, low-to-moderate intensity. This type of training improves your endurance, energy efficiency, and ability to sustain efforts during long rides.

Strengthen Your Body 

Winter is also the time for functional strength training for cyclists. Incorporate resistance exercises that focus on: 

• Muscle power for stronger pedal strokes 

• Core stability to maintain balance and control  

• Injury prevention to keep you in peak form  

Address Performance Weaknesses

Take this opportunity to target areas for improvement, whether it's climbing, sprinting, or technical skills. Cyclocross and mountain biking are particularly beneficial for practicing bike handling and adapting to challenging conditions.

Prioritize Recovery and Periodization

To avoid burnout and ensure steady progress, periodization is key. Alternate between high-intensity and recovery phases, allowing your body the time it needs to adapt and grow stronger.

Boost Mental Resilience

Winter training isn't just about physical gains. Facing colder weather and less-than-ideal conditions builds mental toughness, preparing you to handle adversity when it matters most.

Adapt to Your Environment 

Your training approach will depend on where you live. For example, in Japan, where I'm based, indoor trainers are the only option from December through March. Wherever you are, mix outdoor and indoor rides to keep your training engaging and effective. You'll enter the next season fitter, stronger, and ready to tackle your cycling goals with confidence.

Is Winter Just About Building a Base?

Winter cycling training involves more than just building aerobic fitness. While having a solid aerobic base is essential, effective training includes a variety of workouts and prepares you for different demands. 

To develop a well-rounded fitness foundation, it’s important to include occasional high-intensity sessions in your training. If you neglect this aspect during the winter, you may experience a decline in fitness. 

Aim for at least one high-intensity interval training (HIIT) session per week. This could involve structured intervals or enjoyable activities like virtual races or mountain biking.

Rest and recovery are also crucial for avoiding overtraining and supporting adaptation. Make sure to plan rest days and progressively increase your training volume and intensity to ensure sustainable progress. 

Let’s take a closer look at what exactly goes into designing an effective and practical winter training program. 

How to Approach Your Winter Training Plan

Winter is often the time when cyclists focus on long endurance rides, but many of us still don't fully understand the purpose behind these sessions. The goal is to create a foundation for the upcoming cycling season, similar to laying the groundwork for building a house. However, your body isn't a house, and training isn't "one-size-fits-all." 

This is how to approach winter cycling training with purpose and balance.

Endurance Rides Alone Aren't Enough

Long endurance rides are essential for building stamina and enhancing your aerobic base; however, they're not the only element of effective training. To properly prepare for climbs, sprints, and races, it's important to include high-intensity efforts in your training regimen. 

This balanced approach will improve your overall performance and readiness for various cycling challenges. By achieving this balance, you'll create a strong foundation while also maintaining sharp fitness across all aspects of cycling.

Start Slow and Build Gradually

After a period of rest, it's important to ease into your training. Avoid jumping straight into high-volume or high-intensity sessions, as this can overwhelm your body. Balance is key.

• Gradually increase the duration and intensity of your training week by week.  

• Don't overload your system with long, low-intensity rides if your body isn't ready.

Include HIIT in Your Winter Routine

If you've spent months improving your sprint power or climbing performance, don't let those gains slip away by neglecting higher-intensity workouts during winter. Research shows that combining endurance and HIIT training in winter results in better progress than following an endurance-only plan.

High-intensity training doesn't mean every workout needs to be an overwhelming session. A weekly dose of HIIT can take many forms, including:  

• Short, structured intervals (e.g., VO2 max efforts). 

• Fun and engaging activities, like a virtual race or mountain biking, with hard efforts.  

Tip: Aim for at least one HIIT session per week, adjusting the intensity to match your fitness level.

Focus on Weaknesses as You Progress

As winter training continues, identify areas needing improvement, such as strength, sprint power, or climbing endurance. Highly trained athletes often require targeted, specific training to make meaningful gains.

Practical Steps:

• Start with varied training for a few weeks.  

• Shift focus to specific elements (e.g., strength training, short climbs) based on your goals.  

• Use a polarized training plan to align these improvements with your target events.

Plan for a Strong Season Start

Winter is your opportunity to prepare your body for peak performance. Begin with a variety of workouts, then transition into focused training blocks to sharpen specific skills. Proper planning ensures you're stronger, faster, and better prepared for the cycling season.

Tip: Think of winter training as assembling a puzzle; each piece, such as endurance, HIIT, strength, and prioritizing recovery, is vital to completing the picture.

Measuring your Progress

During the winter, be sure to track and test your Functional Threshold Power (FTP), a key metric to help fine-tune your training. 

What is FTP?  

Functional Threshold Power is the maximum power you can sustain for about an hour. Think of it as your cycling "engine size"; it shows your fitness level and helps set the right intensity for your workouts.  

How to Track Your Progress  

To see how you're improving, test your FTP every 4–6 weeks. Always use the same method to keep results consistent. As your FTP increases, it's a sign your training is working and that your power and endurance are growing.  

For a bigger picture, also track:  

• Heart Rate: Helps you understand how hard your body is working.

• Perceived Exertion: Measures how tough a ride feels.

Testing Your FTP  

The JOIN cycling app offers multiple ways to test your FTP, catering to different preferences and training goals. Here’s a breakdown of some of the FTP tests available so you can choose the one that suits you best. 

Anaerobic Durability Test 

This test assesses your ability to resist fatigue during short, maximum-effort bursts: 

• How it works: After a proper warm-up, you perform several all-out efforts. The goal is to maintain the same speed or power across all attempts. 

• What it measures: Strong, consistent performance throughout indicates excellent fatigue resistance.  

20-Minute FTP Test

A classic method to determine your FTP: 

• How it works: Warm up thoroughly, including a few short sprints. Then, ride as hard as you can for 20 minutes. Treat it like a time trial, keeping your effort steady from start to finish.  

• Tips for success: Perform this test on a quiet, slightly uphill road or indoors with ERG mode turned off.  

Aerobic Durability Test

This test evaluates your endurance under sustained effort:  

• How it works: After warming up, complete two 12-minute maximum efforts. The goal is to maintain the same speed or power during both intervals.  

• What it measures: Consistency across both intervals indicates strong aerobic endurance.  

Ramp Test

A quick and efficient way to estimate your FTP: 

• How it works: Start with a 10-minute warm-up. The intensity then increases by 25 watts every minute until you can no longer continue.  

• FTP Calculation: Your FTP is approximately 75% of the final minute you complete. 

• Tips for success: If testing indoors, set your initial FTP at 250 watts in ERG mode. Be sure to cool down for at least 10 minutes afterward at 50–60% of your FTP.  

Making the Most of Your FTP Test

• Pick a method that fits your fitness level and environment.  

• Ensure you’re well-rested and properly hydrated before the test. 

• Use your results to tailor your training plan and track your progress.  

The JOIN cycling app simplifies FTP testing, helping you get accurate results to optimize your training.

Examples of Ideal Winter Workouts

The three winter training sessions below are designed to help you build a strong fitness foundation, improve endurance, and develop essential cycling skills. At JOIN, we have over 400 workouts to keep you busy during winter.

The first session focuses on measuring your Functional Threshold Power (FTP) and heart rate, which establishes a baseline for structured training and helps monitor progress. The second session consists of a 3-hour endurance ride that improves aerobic fitness, fat utilization, and pedal efficiency.

The final session includes five 5-minute tempo intervals aimed at improving aerobic capacity, lactate threshold, and muscular endurance, all while refining pacing techniques. 

1. 20 Min FTP Test

Why you need this FTP test in your winter training plan:

Establishes Baseline Fitness: The test provides an accurate estimate of your Functional Threshold Power (FTP) and threshold heart rate (HR), critical metrics for structuring your training zones. Winter is an ideal time to assess these metrics before beginning a structured training plan.

Guides Training Intensity: By calculating FTP and threshold HR, you can tailor your winter training intensity to improve efficiently without overtraining or undertraining.

Monitor Progress: Repeating this test periodically over the winter allows you to track improvements in power and endurance, ensuring your training is effective.

Adaptable to Conditions: The test works well indoors on a trainer or outdoors, making it versatile for varying winter weather conditions. 

2. Intensive Endurance 3 Hours

This 3-hour endurance workout is an excellent longer-ride training session for you to perform over the winter.

Builds Aerobic Fitness: Winter is the ideal time to focus on aerobic endurance, the foundation for cycling performance. This session trains your body to efficiently use oxygen and improves cardiovascular health.

Enhances Fat Utilization: Staying in the endurance zone helps your body become more efficient at burning fat as fuel, which is essential for long rides. 

Improves Pedal Efficiency: Maintaining a steady cadence around 90 rpm develops smooth pedal mechanics, reducing muscle fatigue and improving your efficiency in the saddle.

Tests Pacing and Endurance: Alternating intensity levels over 30-minute intervals test your ability to sustain effort and manage pacing, a skill vital for long rides or races.

3. 5 x 5 Min Strength - 90 Minutes 

This cycling workout, consisting of 5x5-minute intervals at high tempo/low threshold intensity, is a solid example of winter strength workout. 

Improves Aerobic Capacity and Lactate Threshold: By working at the lower end of threshold intensity, this ride helps you develop the ability to maintain harder efforts without bonking prematurely.

Builds Endurance and Power: The 5-minute intervals at tempo intensity push your cardiovascular system and muscular endurance, helping you maintain higher intensities for longer.

Develop Pacing Skills: Maintaining the tempo effort for 5 minutes requires good pacing. This test helps cyclists learn how to distribute their energy efficiently over time, a vital skill for time trials and competitive racing.

Winter Cycling Tips

As winter approaches, we cyclists face varying experiences in the cold. Some of us embrace the cold with the right gear, while others (myself included) choose to ride indoors when temperatures fall. Beyond personal comfort, cold weather has a significant effect on the body. 

Let's take a closer look at what you can do to protect yourself from the cold and maximize your time in the saddle over winter.

It’s Probably Colder than You Think

When assessing cold conditions, it's important to realize that temperature alone isn't a sufficient measure. We cyclists, in particular, are acutely aware of the significant impact that wind has on our perception of cold. The phenomenon known as "wind chill" plays a crucial role in this, as wind can accelerate the cooling of the human body.

For example, a temperature slightly below zero degrees Celsius (32 Fahrenheit) might seem manageable on a sunny day with clear skies. However, when there is a Beaufort 4 wind blowing from the east, the wind chill can make it feel like -9°C (15 Fahrenheit). 

If you're riding against this wind at a speed of 28 km/h, the perceived temperature can drop even further, reaching around -13 to -14°C (7 Fahrenheit). Such low temperatures can seriously affect safety, so it's critical to take these conditions into account when planning to ride in the cold.

Blood Flow to Extremities is Reduced

When the wind chill temperature drops below -15°C (5 Fahrenheit), you may become at risk of cold-related injuries, such as frostnip and frostbite, within an hour due to the formation of ice crystals in exposed tissues. 

The body responds mainly through vasoconstriction, which reduces blood flow to the extremities in order to maintain core temperature and protect vital organs. This reduced blood flow to the legs means less fuel and oxygen supply to the muscles, as well as a decreased ability to remove waste products like lactic acid. 

As a result, performance declines in cold temperatures, making it necessary to exert more effort to achieve the same power output as in warmer conditions.

Cold and Metabolism

Contrary to popular belief, exercising in cold conditions does not inherently lead to a higher metabolic rate. Many people assume that an increased metabolism results in greater expenditure of fats and carbohydrates, which in turn produces more heat. However, for metabolism to increase, you must exert more physical effort, typically observed when shivering occurs. 

As long as your core temperature is maintained (thanks to proper winter clothing), there's no need to shiver while cycling. Unlike some animals, such as bears, which can raise their internal temperature during hibernation, we humans cannot generate additional heat through tissues other than muscle. 

This misconception may arise from the fact that wearing multiple layers of winter clothing can restrict movement, leading to increased exertion and a temporary rise in metabolism.

Keeping your Body Temp Constant

The human body works to maintain a constant core temperature, generally around 36°C (96.8 Fahrenheit). However, you'll face several challenges that can disrupt this process. Environmental factors, such as rain and wind, can significantly affect temperature regulation during rides. 

Additionally, if you have lower body fat percentages, you may find it more challenging to manage your core temperature. Research indicates that well-trained athletes do not necessarily perform better in terms of thermoregulation compared to their less-trained counterparts.

If you're an older cyclist, you may encounter further challenges due to reduced vasoconstriction abilities that come with aging. Interestingly, women may have a slight advantage in temperature regulation because they typically have a higher body fat percentage. 

What to Wear for Winter Cycling

To stay comfortable and safe during cold-weather cycling, it’s important to layer your clothing effectively. Choose multiple thin layers instead of a single thick one. Thin layers allow for better temperature regulation by trapping stagnant air between them, which acts as insulation. 

While tight-fitting clothing is typically ideal for aerodynamics, looser layers in winter can help create warm air pockets. However, be cautious of wearing too many layers, especially if they aren't breathable. 

Excessive warmth can trap sweat, leaving your base layer damp and uncomfortable, particularly during long rides or after intense intervals. Modern fabrics designed for winter cycling or wool helps manage these challenges, but it's still important to experiment to find what works best for your body. 

Cycling Indoors in Winter

Getting set up for indoor cycling training in the winter requires a few key pieces of equipment and a well-prepared space. To prevent overheating, ensure there is adequate airflow and a well-lit environment, as these will improve focus and motivation. 

Most smart trainers and devices need wifi, Bluetooth, and power. I would also highly recommend setting up a TV screen or tablet to view training programs, movies, or shows.

Here's what you'll need:  

Bike or Trainer

Your regular road or mountain bike will work, or consider a dedicated indoor trainer or indoor bike if you want a more permanent setup.  

• Smart Trainer: Offers resistance control and connects to apps for interactive workouts.  

• Wheel-On Trainer: Simpler and more affordable, it attaches to your bike's rear wheel.  

• Direct-Drive Trainer: Replaces your bike's rear wheel for quieter and smoother operation.  

Training Apps

Platforms like JOIN, Zwift, or Wahoo SYSTM provide structured workouts, virtual rides, and engaging training experiences.  

Mat and Fan

A mat protects your floor, reduces noise, and keeps sweat from damaging surfaces. Proper airflow by way of a fan prevents overheating and mimics outdoor cooling conditions. These are our picks of the best fans for cycling. 

Heart Rate Monitor or Power Meter

These devices track performance metrics to help you train effectively and monitor progress. With the right gear and environment, your winter indoor cycling setup can be as effective and enjoyable as outdoor training, helping you maintain fitness and stay motivated until spring.

Staying on Track in Winter

Winter training can be challenging, but it doesn’t have to be. With the JOIN Cycling App, you’ll get a personalized training plan designed to help you improve your speed, endurance, and overall performance, no matter the weather.  

JOIN makes winter training simple and effective by:  

• Delivering Real Results: Cyclists just like you have seen measurable gains in fitness and endurance over the winter.

• Adapting to Your Life: Our plans adjust to your fitness level and schedule, making every session effective and manageable.  

• Keeping You Motivated: Track your progress and stay on course with flexible workouts tailored to your goals.  

Start your winter journey toward stronger, faster cycling today; kick it off with a FREE 7-day trial of JOIN.

Let JOIN make this your most successful winter yet.