Hotchillee Spring Sizzler Training Plan Weeks 13-16
This 16-week plan is focussed on three key sessions each week, is perfect for time starved cyclists, is great for all levels of rider and it starts next week.
The midweek sessions are indoor trainer based as we’ve found, even though into the spring, that quality indoor workouts are the most time efficient and flexible way to build your cycling fitness.
The workouts and plans have been created by our in-house coach Nikalas Cook – former coaching consultant at British Cycling, author of the Road Cycling Performance Manual, Hotchillee Ride Captain and regular Ride Leader on the Hotchillee Gain Train.
How it’s structured
The Hotchillee Spring Sizzler Training Plan is structured around two quality weekday indoor sessions and a longer flexible endurance ride at the weekend.
The first weekday session is the Structured Workout for that week. The simplest way to complete this session is to join our WOT (Watts on Tuesday) ride at 1830 every Tuesday on Zwift or the equivalent session on Wahoo RGT.
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.
If you’re not on Zwift, Tuesday’s workout session will be repeated on Thursday evening at 1830 on Wahoo RGT.
You’ll be able to find the joining links for these sessions (and other virtual rides) on the #virtual_rides channel on the Hotchillee Community App
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 regular Hotchillee IRL rides so keep an eye on the Ride and Events Calendar
From March we’ll also be re-launching our No-Nonsense London – Paris 20-week Training Plan and there’s no reason why you can’t follow the midweek sessions of the Spring Sizzler with the weekend ride suggestions of that plan. What if I can’t make the times of the Zwift or RGT rides?
You can simply download the .zwo workout file and use/ride as a Custom Workout at any time on Zwift or RGT.
The workouts files will be available to download from the #training_plans channel on the Hotchillee Community App and from blogs on the Hotchillee website.
Are three rides enough?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.
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.
Week 13 starts 24th April and the focus of this four week block is developing your Anaerobic Capacity and Sprint Endurance.
Even if your focus are sportives or other endurance rides, working on your top-end and your ability to recover from these efforts is still important. These sessions are shorter but spicier, with the emphasis on quality rather than quantity.
These workout build progressively from week to week.
Week 13: 24/04
Anaerobic Capacity 1: 40 TSS
This 20/40 session is a classic where you perform X4 5-minute blocks alternating 20 seconds hard with 40 seconds easy.
Week 14: 01/05
Anaerobic Capacity 2: 50 TSS
This session builds on the 20/40 intervals you did last week building up sprint durations and cutting recoveries. You’ll perform X4 5-minute blocks alternating sprint and recovery efforts.
Week 15: 08/05
Anaerobic Capacity 3: 59 TSS
This session is a variant of the classic Russian Steps workout where you’ll perform three blocks of varying length sprints and recoveries. It’s a great workout for building sprint power and speed endurance.
Week 16: 15/05
Anaerobic Capacity 4: 62 TSS
This minute on/minute off session is about as simple as it gets but incredibly effective for developing sprint/surge endurance. You’ve got X15 1-minute AC efforts to look forward to – enjoy!
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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.