Whether you’re signed up for one of our multi-day events, or have another goal in mind this 16 week plan will help you on your way.
The plan focuses on three key sessions each week, perfect for time starved cyclists and great for all levels of rider.
There are 16 fully built and scripted workouts that have been created by our in-house coach Nikalas Cook – former coaching consultant at British Cycling, and author of the Road Cycling Performance Manual.
Hotchillee Premium members and multi-day event registered riders are invited to start the programme on w/c 6 November, and can support each other via the Hotchillee companion app, with full access to the support on the #training_plans group – so dust off your turbo, and get the pain cave ready!
The training plan is structured around three rides a week:
1 x scripted indoor workout
1 x quality weekday indoor session
1 x longer flexible endurance ride at the weekend
The training plan is separated into 4 x 4 week blocks. Each block has a different focus. The workouts can be downloaded by clicking the links below:
Weeks 1 – 4 – The first four weeks is Big Gear/Low Cadence Work.
Weeks 5 – 8 – The focus of this four week block is building endurance at Sweet-Spot and Threshold intensity.
Weeks 9 – 12 – The focus of this four week block is developing your ability to hold a VO2/Zone 5 effort.
Weeks 13 – 16 – The focus of this four week block is developing your Anaerobic Capacity and Sprint Endurance.
The simplest way to complete your scripted workouts is to join WOT (Watts on Tuesday) at 1830 every Tuesday on Zwift. This group workout session is an official Zwift Event and can be found and joined via the Zwift Event Calendar. We’ll be starting with week 1 workout on Tuesday 7 November.
The second weekday session is the Hotchillee Gain Train. Rolling from 1830 every Thursday on Zwift, it’s a paced/led Hare and Hounds ride that’s a proven fitness booster. This is also an official Zwift Event and, with B, C and D groups and a spicy finish, it’s suitable for all levels.
The weekend endurance ride is flexible and what you do exactly depends on your level, riding whim – gravel, road, MTB or indoor and, of course, the weather. There will be outdoor Hotchillee group rides starting again in January, so keep an eye on the Rides and Activities calendar. In the meantime we’re running our Sunday Race, Ride or Conquer Endurance Series on Zwift this winter, with at least one led/paced group and offering a 90-150 minute “virtual sportive” style ride every Sunday at 07:30.
For all three Zwift rides, Hotchillee Premium members can access our Discord channel via the Hotchillee Companion App for motivation chat and banter.
If you’re a Hotchillee Premium member, or you’re registered for a Hotchillee event in 2024, you can simply download the .zwo workout files from the links below, and use as a custom workout at any time on Zwift or any training platform where you can upload .zwo files.
For your second weekday ride, you can either repeat this workout (with a rest day in-between) or find a suitable ride/event/race that delivers a solid 45-60 minute session.
For the vast majority of riders, this sort of structure done consistently will deliver significant training gains – quality definitely trumps quantity for training smart and staying healthy and motivated through the winter.
If you do consider yourself to be a more advanced rider, you could repeat that week’s workout on a Friday or a Saturday or add in extra rides/events/races. Just make sure that whatever extra you do aren’t “junk miles” and don’t impact on the quality of or your recovery from the key sessions.
As we move into autumn/winter, there will be more Hotchillee rides emerging from hibernation on Zwift and so, if you do want more, watch this space.
Let us have your details below to be kept up to date with plans for 2025.
Notify me if places become available.
Let us have your details and we’ll contact you with more information and let you know as soon as general registration opens.
Let us have your details and we’ll let you know as soon as general registration opens.
Notify me when places become available.
If you’re a content creator, photographer or videographer and would like to enter on a media place please let us have the following information and we’ll be in touch.
Register for priority entry and be contacted 24 hours before general registration opens.
Fill out your details below to be contacted about our next Explorer gravel adventure.
Let us have your info before and we’ll contact you as soon as entries for 2023 open.
LONDON-PARIS 2023 entry will open on 2 August 2022. Fill out the form below to be notified when entries are available.
Register for 7-day priority access to enter The LONDON-PARIS by Tour de France 2023.
You’ll also be entered into a prize draw for 2 x tickets to the Tour de France 2023 route launchon 27th October 2022 at Palais des Congrès, Paris.
Your priority access will start on Tuesday 26 July 2022. We’ll be in touch then, keep an eye on your emails, or the Hotchillee companion app.
The LONDON-PARIS by Tour de France 2022 road route has sold out. Join the waiting list to be contacted when cancelled places become available.
Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine – not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.