Echelon Winter Training Programme by Mattias Reck

Below you’ll find the details of the upcoming training programme if you’re following out winter training programme. It runs until the end of April. It will bring you into the Spring with great base and endurance fitness. After the completion of the winter programme we will start our other event and discipline specific programmes.

Each month we’ll publish the workouts prescribed on this page.

Here are some general points about the programme:

  • There are usually 4 core classes and one ‘extra’ class. The ‘extra’ class is to be completed in case you aren’t able to do a weekend ride outdoors. You should aim to complete between 3 and 4 of the core classes each week plus either a longer ride outside or the ‘extra’ class.

  • We will indicate on the training programme below which of the 4 core classes you should drop if you wish to do 3 sessions a week. We’ll indicate this with a [ * ] beside the workout.

  • For the most part you can do the workouts in any order but if there is a specific order we will specify it.

  • Use the code in brackets to find the workout in our class schedules.

The training sessions are fantastic workouts which you can do even if you’re not following the programme.

If you have any questions on the workouts or how it can best be used to achieve your goals please contact us.


week 48

Styrkeintervall + Sweet Spot (N1)

Tröskelpyramid (N2) *

Snabbdistans (N3)

Tröskelintervall (N4)

Snabbdistans med pyramid/motorik (N5) (Do if you can’t ride outside)


Week 49

Styrkeintervall (D1) *

Stressad Tröskel (D2)

Snabbdistansintervall (D3)

Tröskelintervall (D4)

Snabbdistans med pyramid och motorik (D5) (Do if you can’t ride outside)


week 50

Any high energy ride e.g. Grand Tour, Criterium, Belgian Classic

Tröskelintervall (D4)

Sweet Spot med pyramid och motorik (D6)


Week 51

VO2 Max 2 x 9 min (D7)

Any high energy ride e.g. Grand Tour, Criterium, Belgian Classic *

VO2 Max 3 x 8 min (D8)

Snabbdistans med pyramid och motorik (D5) (Do if you can’t ride outside)


week 52

Styrkeintervall (D1)

Tröskelpyramid (D9)

FTP Test 2 x 20 min protocol