Hotchillee Winter Warmer Weeks 13-16
Want an easy to follow 16-week training Plan? The Hotchillee Winter Warmer is for you! Read more about our plan to get you through those dark winter months below.
There are 16 brand new fully built and scripted workouts that 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.
We’re heading into the final 4-week block but there’s no reason why you can’t join the Winter Warmer party now and, don’t worry, we’ll be re-booting it all again as the Spring Sizzler.
Weeks 13-16 Workouts
The simplest way to complete this session is to join our WOT (Watts on Tuesday) ride at 1830 every Tuesday on Zwift. This will be an official Zwift Event so can be found on the Zwift Event Calendar. Simply sign-up for the ride, log-on and you’ll be good to go.
If you can’t make WOT, and you’re a Hotchillee Premium member or 2023 event rider you can simply download the .zwo workout file and use/ride as a Custom Workout at any time.
Don’t forget, for your second midweek session, the ideal is to join the Hotchillee Gain Train at 1830 on Thursdays on Zwift but, if you can’t make this, you can repeat the workout or do a “sustainably hard” 45-60 minute ride or race.
Week 13: 27/12/22
Grind 4: 68 TSS
Big Gear/Low Cadence work is effectively strength training on the bike, lays the foundations for a strong and stable pedal stroke and should be part of any winter training plan.
The key to getting the intended gains from these sessions is to stick to the cadence targets. Don’t “cheat” the efforts by spinning faster – grind them out!
You’ll be performing five big-gear efforts between 3-6 minutes in duration and working both seated and standing. If you did the Big Gear/Low Cadence workout 4 weeks ago, we’ve upped the intensity of the efforts.
Week 14: 03/01/23
Threshold 2: 72 TSS
This workout, aka The Long Climb, is all about holding a Tempo/Sweet-Spot/Threshold/Supra-threshold intensity for a solid 40 minutes.
It’s broken up into four 10-minute blocks with short 15-second breathers that simulate a switchback.
Block 1 is a steady Tempo effort, Block 2 steps up to Sweet-Spot, Block 3 is just below FTP and, after a 1-minute descent, the final block is a dose of Over/Unders.
Week 15: 10/01/23
VO2 Max 4: 81 TSS
Training in Zone 5 is all about building your ability to hold an effort above your red-line. This is essential for tackling steep climbs, bridging a gap, making a break or just dishing out some pain.
In this session, you’ll be performing X5 5-minute Zone 5 efforts with sprint finishes.
This is the toughest session of the plan – enjoy!
Week 16: 17/01/23
Anaerobic Capacity 4: 62 TSS
Working on your top end and your ability to recover from those efforts. In these sessions the emphasis on quality rather than quantity.
As the fourth week in the rotation this fits in with more of a “recovery” week where you should be looking to dial your volume down.
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 – have fun!
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