Volume vs. Sanity: Navigating the Indoor Training Season

As the temperature drops here in the final months of 2025, the inevitable question resurfaces in every cyclist's mind: What should my winter training actually look like?

I’ve spent years obsessing over periodization, and if there is one thing I’ve learned, it’s that the "canonical" approach—strength training in November, strictly Zone 2 in December, and intensity only when the flowers bloom—is more of a suggestion than a rule. In reality, your winter training should be an emergent phenomenon based on your history, your goals, and frankly, your life.

Here is my take on how to navigate the off-season without burning out before the first spring race.

Working Backwards from the Goal

The most logical way to decide when to start "real" training is to look at your calendar and move in reverse. If you are peaking for an event in July, starting high-intensity intervals in November is a recipe for a mental breakdown by April.

However, if you have spring road goals in February or March, you can't afford to sit on the couch until New Year’s. I’ve found that even for athletes who traditionally avoid intensity early on, starting aerobic intervals (like Sweet Spot or over-unders) in late autumn is necessary if the "performance runway" is short.

The Myth of the "Forbidden" Interval

One of the most common questions I get is: "Can I do intervals in the winter?" The answer is yes, but with a caveat. I use a "minimum effective dose" philosophy. If you are detrained, almost any intensity will move the needle. The goal is to find the least intense stimulus necessary to see progress. For some, that’s steady tempo; for others—myself included—it might actually be VO2 max work.

I’ve noticed in my own data that I lose a significant chunk of top-end power during the off-season. While some people can "base" their way back into shape, I’ve found that a light sprinkling of VO2 work in November "gets the ball rolling" much more effectively than months of "Sweet Spot for ants."

The Gym: Don’t Overcook the Leg Press

Winter is prime time for the gym, but many cyclists treat lifting like a bike race—more is always better. It isn't.

If you’re constantly sore and your "easy" rides feel like a struggle, you’re likely doing too many sets. I recently reviewed a program where an athlete was doing 16 sets of heavy leg work twice a week. That’s 32 sets a week on the glutes and quads. For a cyclist, that’s overkill.

The Practical Recommendation:

• Start with 2–4 sets per muscle group.
• Aim for a total of 10–15 sets per week for the legs.
• Focus on "neural benefits" (strength) rather than just hypertrophy (size).

Research suggests that even a single set taken to failure can produce significant strength gains in detrained individuals. You don't need to live in the squat rack to see your sprint power return in the spring.

Shedding the "Chronic Fatigue"

Perhaps the most underrated goal of winter training is recovery. A long race season creates a massive "fatigue debt." Sometimes, the best thing you can do for your FTP is to let your cortisol levels drop and your body weight equilibrate.

This is where "Vibes" come in. I use the "Stairs Test": when you find yourself running up the stairs at home because you have excess energy, rather than dreading them because your legs are heavy, you’re ready to train again. Until then, keep it fun. Ride the mountain bike, leave the power meter at home, and remember why you liked bikes in the first place.

Navigating the "Indoor Tax"

Let’s be honest: riding inside sucks. If you’re limited to the trainer, don't try to replicate a 20-hour outdoor week. You can trade volume for intensity to a degree. A focused 60-minute interval session on the trainer can often provide a similar stimulus to a much longer, "junk-mile" outdoor ride.

And if you’re into Zwift racing? Treat it like a high-quality interval session. It’s the "world’s hardest over-under workout." Just don't do it three times a week and wonder why your legs feel like lead by January.