Indoor Gains: The Ultimate Home Cycling Plan

Stop spinning without progress — start training with purpose.

Indoor Gains is your complete 12-week home cycling program built on real science, practical structure, and simple tools that work for beginners and intermediates alike.

Whether you’re chasing FTP gains, winter fitness, or all-year conditioning, this plan adapts to you — your time, your setup, your goals.

Here’s what’s inside 👇

🧭 12-Week Progressive Training Plan

Structured into Foundation → Performance → Power phases.

Each week designed to build aerobic base, raise threshold, and peak endurance — while preventing burnout.

⚙️ Smart Trainer & Equipment Setup Guide

Perfect your indoor setup for comfort, power output, and motivation.

Covers trainer types, fans, mats, sensors, and environment hacks.

🚴 Structured Workouts

Mix of endurance rides, interval sessions, and recovery spins — balanced for optimal adaptation.

Includes RPE guidance + power zones for Zwift/Wahoo users.

🥗 Recovery & Nutrition Simplified

Quick pre-ride meals, post-ride snacks, and hydration formulas.

No diet plans — just performance fueling for real life.

😴 Sleep & Recovery Blueprint

Learn how to multiply training results through better rest, timing, and recovery habits.

📈 Progress Tracker Templates

Editable PDF sheets for weekly logging, goal setting, and reflection.

Visualize your progress and stay accountable.

🧰 Bonus Tools & Printables

Checklists, setup planner, and motivation sheet — ready to print or use digitally.

💎 Why Cyclists Love It

✅ Fits busy lives — workouts under 60 minutes

✅ No gym required — just your trainer and dedication

✅ Works with Zwift, Wahoo, Peloton, TrainerRoad, or manual setup

✅ Backed by science, not trends

✅ Designed for tangible performance improvements

🏁 Built For:

Indoor cyclists training solo or online

Road, gravel, or commuter riders staying fit indoors

Beginners seeking structure

Time-crunched athletes balancing life + fitness