Training Plans

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is based off the research done on block periodization. The high intensity workouts are preloaded in the first week with just one high intensity workout each week after. This method has shown a greater increase in performance over a more traditional plan. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is based off the research done on block periodization. The high intensity workouts are preloaded in the first week with just one high intensity workout each week after. This method has shown a greater increase in performance over a more traditional plan. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is based off the research done on block periodization. The high intensity workouts are preloaded in the first week with just one high intensity workout each week after. This method has shown a greater increase in performance over a more traditional plan. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to maximize the time you have to train. Volume and intensity increase throughout the plan. An FTP test is performed every month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to maximize the time you have to train. Volume and intensity increase throughout the plan. An FTP test is performed every month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to maximize the time you have to train. Volume and intensity increase throughout the plan. An FTP test is performed every month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to get you ready for gravel racing. The intensity and specificity of the workouts increases throughout the plan. Weight training is included in the plan and the volume of lifting is adjusted based on the training demands from the on the bike work.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to get you ready for gravel racing. The intensity and specificity of the workouts increases throughout the plan. Weight training is included in the plan and the volume of lifting is adjusted based on the training demands from the on the bike work.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to get you ready for gravel racing. The intensity and specificity of the workouts increases throughout the plan. Weight training is included in the plan and the volume of lifting is adjusted based on the training demands from the on the bike work.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

The difference between this plan and the other base training plan is that the intensity during the endurance rides varies in order to keep you interested while riding on the indoor trainer. The long rides are also split into two rides. There is not a physiological reason for these changes, it is just to improve motivation while stuck indoors. If you have the opportunity to do an endurance ride outdoors then ride for the same duration at 55 to 75% of FTP and ignore the intensity prescription.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

The difference between this plan and the other base training plan is that the intensity during the endurance rides varies in order to keep you interested while riding on the indoor trainer. The long rides are also split into two rides. There is not a physiological reason for these changes, it is just to improve motivation while stuck indoors. If you have the opportunity to do an endurance ride outdoors then ride for the same duration at 55 to 75% of FTP and ignore the intensity prescription.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan should be done after off season strength work and before race season or when you’d like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

The difference between this plan and the other base training plan is that the intensity during the endurance rides varies in order to keep you interested while riding on the indoor trainer. The long rides are also split into two rides. There is not a physiological reason for these changes, it is just to improve motivation while stuck indoors. If you have the opportunity to do an endurance ride outdoors then ride for the same duration at 55 to 75% of FTP and ignore the intensity prescription.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed around the research on lifting for cycling performance. Cyclists should be lifting if they want to get faster! Both lifting and riding volume increase throughout the plan. Running can be substituted for other forms of cross training.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed around the research on lifting for cycling performance. Cyclists should be lifting if they want to get faster! Both lifting and riding volume increase throughout the plan. Running can be substituted for other forms of cross training.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to work on your lactate threshold. Volume and intensity increase throughout the plan. An FTP test is performed each month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to work on your lactate threshold. Volume and intensity increase throughout the plan. An FTP test is performed each month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to work on your lactate threshold. Volume and intensity increase throughout the plan. An FTP test is performed each month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to be a two month build block to be done leading into your road cycling season. The intensity increases throughout the plan and becomes more specific to the demands of road racing and/or hard road group rides. There is a recovery week every 4th week with an FTP test at the end of the week.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to be a two month build block to be done leading into your road cycling season. The intensity increases throughout the plan and becomes more specific to the demands of road racing and/or hard road group rides. There is a recovery week every 4th week with an FTP test at the end of the week.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to be a two month build block to be done leading into your road cycling season. The intensity increases throughout the plan and becomes more specific to the demands of road racing and/or hard road group rides. There is a recovery week every 4th week with an FTP test at the end of the week.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.

This plan is designed to get you ready for XC mountain bike racing. The intensity and specificity of the workouts increases throughout the plan. Weight training is included in the plan and the volume of lifting is adjusted based on the training demands from the on the bike work.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don’t.