As an ex-pro, I can feel that it’s quite the challenge to keep fit in the limited time of everyday busy schedule. Especially in winter, when days are shorter and the weather isn’t always suitable for riding a bike outside. Here is my weekly training plan for the first months of the upcoming year. You can adjust the time or type of activity according to your daily duties but this should be a minimum that will keep you more or less fit during the winter. And remember, sticking to your set routine is important.

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Monday (easy day)

20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (make your own set, easy to find some tips on the internet) – meant to be on empty stomach (before breakfast).

Jiří and his morning exercise

30-40min evening stretching – to help recovery. You can add sauna or massage.

Tuesday

50min morning run or 50min morning indoor trainer/rollers – meant to be on an empty stomach (before breakfast). Easy tempo – aerobic activity.

2hrs. afternoon bike ride or 1,5hrs indoor home trainer – easy to moderate tempo.

Wednesday

20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (make your own set, again, find some tips that suit you on internet) – meant to be on an empty stomach (before breakfast).

Working it hard

1,5hr afternoon gym – “full body program” + focus on leg strength. Finish with 20min easy spinning on the trainer in the gym.

Thursday

50min morning run or 50min morning indoor home trainer/rollers – meant to be on an empty stomach (before breakfast). Easy tempo – aerobic activity.

30-40min evening stretching – to help recovery. You can add sauna or massage.

Friday

20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (the usual set you should have figured out by now) – meant to be on an empty stomach (before breakfast).

Make it count!

1,5hr afternoon bike ride or 60min indoor home trainer ride or a spinning class – easy/moderate tempo with 6 times of maximum cadence intervals lasting between 30-60s. (if it’s a spinning class kick in the “highest gear” and follow the instructor)

Saturday

40min morning run or 50min morning walk – meant to be on empty stomach (before breakfast). Easy tempo – aerobic activity.

3-4hr bike ride or 2hr indoor home trainer/rollers – easy to moderate tempo (basic endurance) – group ride is the best

Sunday

3hr morning bike ride or 1,5hr indoor home trainer/rollers – easy to moderate tempo (basic endurance) – group ride is the best

No such thing as bad weather!

50min afternoon run or 40min running up and down the stairs or 60-90min of gym/trx/crossfit

That’s it. That’s my plan for upcoming weeks. Feel free to follow my plan as well and you, of course, can customize it to your needs. Enjoy and don’t forget to keep smiling. Eat well, stay hydrated, try to get enough sleep, and take good care of yourself and your family!

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