12-week off-season plan · start any Monday

The 12 weeks that decide your 2027 season.

A 12-week off-season plan for racing cyclists, by Zack Morris, founder of Reset CC and silver medalist in the M35-39 time trial at the 2026 UCI Gran Fondo World Championships. Workout files for Zwift, TrainerRoad and Garmin, a strength program, a calculator that sets your daily fuel for your goal, and the reasoning behind every session.

Get the plan, $47→See what you get

$47, instant download. Results guarantee, conditions below.

The Reset Off-Season Guide cover, a week of the calendar and a page of the Guide
The five off-season mistakes

I see the same five every winter.

The plan has a rule or a session for each one.

  1. 01Stopping completely, then panicking in January.
  2. 02Riding easy all winter with no torque work and no strength work.
  3. 03Racing the group ride every weekend.
  4. 04Starting VO2max intervals in November.
  5. 05Starting a diet and your base training at the same time.
What the plan does

Three phases of four weeks, each with a lighter last week.

4 h8 h12 h7:30W18:00W29:00W35:30W4lighterW5W6W7W8lighterW9W10W11W12lighter

Riding hours per week, Standard tier. Strength adds about 2 h.

Foundation and torque

Mostly easy riding, Zone 2 as a real session, seated torque efforts, and strength that starts with technique.

On the bike
  • Most riding in zone 1, with zone 2 ridden as a session of its own
  • Seated torque efforts at 50 to 60 rpm
  • First tempo in week 3, FTP test in week 1
In the gym

Two weeks of technique, then single-leg main lifts at 4 to 6 reps.

Every main lift is single-leg, with no barbell and no load across your back.

What it does not do: it sets no weight-loss target, it includes no races, and it does not promise you a number of watts.

What you get

Everything for twelve weeks, ready to import.

01

The Guide

24 pages: the approach, the zones and testing, every phase, the strength program and the reasoning behind each session.

02

Three tiers, all included

Pick the one that fits your week. Every tier rides the same key sessions.

03

Every ride as a file

Each ride as a Zwift (.zwo), TrainerRoad (.mrc) and Garmin (.fit) file, with warm-ups, cool-downs and cadence targets.

04

The calendar

One page per week in A4 and US Letter, plus a spreadsheet, with every session, its purpose and its file name.

05

The strength program

20 sessions over 12 weeks, single-leg and low-rep with no barbell, in a gym version and a home version, with log sheets and an illustrated card for every exercise.

06

The calculator

Your carbohydrate, protein, fat and energy for every day of the 12 weeks, set for your goal.

07

The course

A short lesson for every part of the plan, so you know why each day is there.

You need a power meter or smart trainer, and a gym with heavy dumbbells or kettlebells. A home version of the strength program is included.

Three tiers, all included

Pick the week that fits your life.

Every tier rides the same key sessions. The tiers change how much easy riding sits around them and how long the long ride is.

Riding
5 h 30 to 11 h a week
Long ride
Up to 4 h
Sessions
57 rides and 20 strength sessions
Choose it if

You ride 8 to 10 hours a week in season.

Your numbers, and your meals

The day's training is the budget.

The calculator

Included

Enter your weight, your FTP and your tier, and choose your goal: hold your weight, gain lean weight, or lose weight. It sets your carbohydrate, protein, fat and energy for every day of your 12 weeks, dated from your start Monday, and your carbohydrate on the bike for each ride.

MaintainEat what the day's training spends. Every hard session fully fuelled.
GainA small surplus of 5 to 10% of the day's needs, about 150 to 350 kcal a day for most riders, with protein at 2 to 2.2 g per kg.
LoseDeficit days of 500, 750 or 850 kcal, sized to the ride, on training days where the ride uses 750 kcal or more. Never on rest days.

The licence code in the email you get after you buy opens it.

The Customised Meal Plan

$37 at checkout

Your calculator numbers turned into meals: a day of meals for each type of training day in your plan, from rest days to long rides, with the fuel for the ride and a shopping list for the week.

It is made for you, from your own weight, FTP, tier and goal and the foods you eat and avoid. You create it once in the calculator, with one redo, and it is ready to print within minutes.

Food values are estimates. Not for riders with a current or past eating disorder.

Who it is for

Road, gravel and gran fondo riders who own a power meter or a smart trainer, already train with structure, and have 6 to 12 hours a week to ride.

Who it is not for

Riders with a current or past eating disorder, riders under 18, riders with a medical condition that affects exercise or eating, riders coming back from injury, or anyone looking for a weight-loss plan or a first plan.

About me

I'm Zack Morris, founder of Reset CC. I won silver in the M35-39 time trial at the 2026 UCI Gran Fondo World Championships, and I'm a national champion, elite and masters.

I coach masters and amateur riders, and I've coached athletes to elite national titles, elite Worlds results and gran fondo wins. This is the off-season the way I build it, written down so you can ride it yourself.

The science, briefly

Every claim graded A to D.

Every claim in the plan is graded against published studies, and the Guide lists the sources.

Strength

B

In studies of trained cyclists, adding heavy strength work to normal riding improved time-trial performance and efficiency by a small to moderate amount, without lowering VO2max.

Easy volume

B

Most of the riding sits below the first threshold. Plans built this way produce gains, and studies find no consistent difference between the common versions of that pattern.

Short intervals

B

At a fixed power, short-interval sessions keep you near VO2max for longer than long intervals, in small trials of well-trained cyclists.

Stopping

B

Stop riding completely and VO2max starts to fall within 2 to 3 weeks.

Keeping strength

B

After the build, one heavy session every 7 to 10 days has kept strength stable through a season.

Torque

C

Seated torque work is my coaching practice. Studies of low-cadence training are mixed, and I don't claim more than that.

How it works with your tools
ZwiftCopy the .zwo files into your Zwift workouts folder.
TrainerRoadDrag the .mrc files into Workout Creator.
Intervals.icuImport the files once and send them to Garmin, Wahoo or Zwift.
TrainingPeaksImport the .zwo files into your workout library (Premium).
GarminCopy the .fit files onto your Edge.
WahooSync from Intervals.icu or TrainingPeaks.
Results guarantee

Do the work. If your power does not go up, I refund you.

Do every session, log your food every day, and if your 20-minute power is not higher in week 12 than in week 1, I refund you. To qualify:

  • Every ride and strength session on your tier's calendar: 64, 77 or 84 sessions.
  • Both 20-minute tests ridden the same way, on the same power meter or trainer, with ERG off.
  • A daily food log for all 84 days.
  • A claim within 30 days of your week 12 test and within 150 days of buying, so start within 8 weeks.

The aim is to keep your FTP and finish the strength work, and if your power does not go up, you get your money back.

Read the full guarantee terms

What we guarantee

If you complete The Reset Off-Season as written and your week 12 test is not higher than your week 1 test, we refund the price you paid for the plan.

You qualify if all of these are true

  1. Every session. You completed every ride and every strength session on your tier's calendar: Compact 64 sessions (44 rides, 20 strength), Standard 77 (57 rides, 20 strength), Full 84 (64 rides, 20 strength). Moving a session inside its week, using the Guide's rules, is fine. Skipping one is not.
  2. Both tests, done the same way. You rode the week 1 and week 12 FTP tests using the Guide's 20-minute protocol, with ERG off, on the same power meter or smart trainer. If you used the week 1 skip rule and an older FTP, the guarantee does not apply.
  3. Food logged every day. You kept a daily food log for all 84 days, in any app that can export a day or show it in a screenshot (MyFitnessPal, Cronometer, MacroFactor or similar). The log shows carbohydrate on the bike for every key session and long ride, following the Guide's fuelling page, or your Customised Meal Plan if you bought it. On deficit days the deficit comes from food off the bike. There is no alternative to the food log.
  4. No result. The average power of your week 12 20-minute effort is not higher than the average power of your week 1 20-minute effort.
  5. On time. You claim within 30 days of your week 12 test, and no later than 150 days after purchase. To leave room for a repeated week, start the plan within 8 weeks of buying.

What ends the guarantee

Skipping a missed session, dropping a Z1 ride to save time, or letting a race replace a session. If you are ill, follow the Guide's illness rules and repeat the week you missed.

Who the plan is not for

Riders with a current or past eating disorder, riders under 18, riders with a medical condition that affects exercise or eating, and riders returning from injury. They should not buy it, and the guarantee does not offer them a different log.

How to claim

Email hello@thereset.cc with the subject "Off-Season guarantee claim" and one link to a shared folder (Google Drive, Dropbox or OneDrive) holding a ride file for every session (or one export from Strava, TrainingPeaks or Intervals.icu that shows every session), the two test files, the strength log sheets (photos are fine) and the food log export or screenshots.

What happens next

We review the claim within 14 days. If it qualifies, we refund your original payment method within 14 days of approval, and your course access ends. If something is missing, we tell you what it is, and you can resend once within your claim window.

Limits

One claim per person. The refund covers The Reset Off-Season, plus the Customised Meal Plan if you added it to the same order.

Your data

We use the files only to assess your claim. We do not share them, and we delete them within 90 days of our decision.

Your legal rights

This guarantee is in addition to your rights under consumer law and does not limit them.

Questions

Off-Season FAQ

Yes, or a smart trainer. Every interval target is a percentage of your FTP.

The main strength track uses heavy dumbbells or kettlebells, a bench and ideally a leg press. There is a home version with dumbbells and bands.

Use the Compact tier. It keeps every key session.

Any Monday. You ride the same twelve weeks from your own start date. To keep the results guarantee, start within 8 weeks of buying.

Yes. Every ride is a file.

Week 7, after six weeks of foundation, torque and tempo.

It's not a weight-loss plan. In the calculator you choose to hold your weight, gain lean weight or lose weight. If you choose to lose, the deficit sits on training days where the ride uses 750 kcal or more, never on rest days, and every hard session stays fully fuelled.

Yes, with limits. The Guide explains which session a race replaces.

You test, compare with week 1, and start your January build. The free Season Map at thereset.cc/season-map helps you plan the rest of the year.

A web calculator that comes with the plan. It sets your daily carbohydrate, protein, fat and energy, and your carbohydrate on the bike, for every day of your 12 weeks, from your weight, your FTP, your tier and your goal. Your licence code opens it, in the course or on thereset.cc.

A day of meals for each type of training day in your plan, from rest days to long rides, with the fuel for the ride and a shopping list, made for you from your own calculator numbers and the foods you eat. It is $37 at checkout, or you can add it later. You create it once, with one redo, and it is ready to print within minutes.

Do the whole plan and log it: every session, both FTP tests ridden the same way, and your food every day. If your 20-minute power in week 12 is not higher than in week 1, claim within 30 days of that test and I refund you. The full terms are in the results guarantee section on this page.

The Reset Off-Season
$47one payment

Instant download. Results guarantee: do the work, and if your 20-minute power does not go up, I refund you.

To qualify: every session, both 20-minute tests ridden the same way, and your food logged every day, with your claim within 30 days of the week 12 test. Full terms.

Add the Customised Meal Plan at checkout for $37.

Get the plan, $47→

After you buy, you get an email with your licence code, your download link and your course login. Start on any Monday.

Training and nutrition content based on research and Reset CC's coaching experience. Not medical, dietetic or physiotherapy advice, and not certified. You use it at your own risk. Not for riders with a current or past eating disorder, riders under 18, riders with a medical condition that affects exercise or eating, or riders returning from injury. Reset CC. Prices in USD.