Cycling workouts for winter

 I have a solid aerobic base with good cardio capacity from running, but need to build some medium power strength to ride harder for longer and develop more power at the top end.

I'll likely skip the base and alternate between endurance and speed. My intent is to tie RPE levels to power. This will shift over time ideally.

2. Workout to Improve Your Endurance
Why it works: Interval workouts build your cardio endurance by pushing your aerobic limit so, over time, your heart learns to work more efficiently at higher rates of exertion. This workout can also help you sustain harder effort levels for longer periods of time.

15-minute warmup. Start at an RPE 2 and gradually increase to 3-4. You should be able to carry on a conversation while pedaling.

Begin a 22-minute progression:

2 minutes @ RPE 5

4 minutes @ RPE 7

5-minute recovery @ RPE 3

2 minutes @ RPE 5

4 minutes @ RPE 7

5-minute recovery @ RPE 3

10-minute cooldown, returning to RPE 2.

3. Bike Workout to Get Faster
Why it works: One goal of sprint workouts is to improve your VO2 max so that when you want to push during the end of a race, whether on your feet or a bike, you can make it through the most extreme edge of your cardio and strength ability. It also makes hard work feel easier.

How to do it:

15-minute warmup. Start at RPE 2 and gradually increase to 3-4. You should be able to easily carry on a conversation.

6 x 90-second sprints at RPE 9-10. Beginner cyclists may want to start at a slightly lower RPE and build toward an all-out effort.3 minutes of easy pedaling at RPE 2 between intervals.

10-minute cool-down, gradually returning to RPE 2.

 Bike Workouts for Runners to Increase Endurance and Leg Strength | Runner's World Australia and New Zealand