Build real fitness indoors—fast, focused, and smart. 100 Indoor Cycling Plans by Season Phase is a complete, time-efficient playbook for smart-trainer and rollers. Organized across the five key phases of a cyclist’s year— BASE, BASE+, SPECIFIC, PEAK, and MAINTENANCE —it gives you 100 ready-to-ride workouts (30–90 minutes) with clear Power , Heart Rate , and RPE targets, cadence cues, and ERG vs SIM guidance. Pick a session, get on the bike, and know exactly what to do today—and why. Who it’s for Road, gravel, MTB, and TT cyclists from motivated beginner to advanced amateur. - Riders with limited time who want structured indoor sessions that translate outdoors. - Athletes who use power, HR, or RPE (the book supports all three). What’s inside 100 structured sessions across all phases: Z2 endurance, Tempo, Sweet Spot, Threshold, VO₂, Sprint, and Torque/low-cadence strength. - Clear targets : Power (FTP-based), HR zones, and RPE—plus cadence and trainer-mode tips (ERG for steady work; - SIM/Resistance for sprints, starts, and surges). - Front Matter essentials : Welcome & how to use the book; - equipment & set-up; testing & training zones (FTP/ramp, HR, RPE); - warm-up/cool-down templates & stretching; - fueling & hydration; - safety, ergonomics & heat management; - plan selector; icons/glossary/FAQs. - Appendices : 12-week sample calendars by goal and availability (3–5 days/week); - Polarized vs Pyramidal mixers (how to stack sessions); - low-glycogen guidelines (when & how—optional); - indoor ERG vs SIM best practices; - troubleshooting stalled progress; - two quick-pick indices (by time and by focus); - references & further reading. - Time-based variants for most workouts (30/45/60/75/90 minutes) so you can match training to your day. Why it works Clarity : No guesswork—each table tells you duration, focus, targets, cadence, and mode. - Efficiency : Sessions are engineered for adaptation with minimal fluff—perfect for busy athletes. - Progression without burnout : Sensible sequencing across phases, with deload guidance and troubleshooting. How to use this book (3 quick steps) Open the Plan Selector and choose by time, difficulty, or focus. - Follow the warm-up/cool-down templates and match the session to your device (ERG or SIM). - Track RPE and HR drift; adjust by 2–3% next time if efforts feel too easy or too hard. No power meter? You can train effectively with HR and RPE using the included zone mappings and cues. About the author Marco Di Marzio is a cycling and running coach and the founder of DimaTraining . He helps amateur athletes build durable fitness with evidence-informed structure that fits real life.