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Ride your Next Gran Fondo FASTER and STRONGER! Intermediate Cyclist Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Menachem Brodie

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

Looking to ride Stronger and Faster at your next Gran Fondo?
This program will allow the intermediate rider the ability to increase their speed and power for their next 120km-160km Gran Fondo, or Century Ride.

What does this program feature?
This program features 4 days a week of training with significant time at intensity (Tempo effort+) and focuses on those riders who are looking to train 2 days mid-week, and both weekend days. Mid week rides are 75 minutes or less, and weekend rides range from 3-6 hours.
Weekly training times range from 8-12 hours (only 1 week is 12 hours-week 9, and 1 week is 11 hours-week 11).

What are the requirements to use this program?
Riders should be able to handle back to back weekend training rides 3.5-4.5 hours in length, with intensity, as well as 2 weekday rides 75 min in length. Most riders who choose this plan have been riding for 1-2 years, and have completed 15+ rides 70+ miles in length.

I don't race, but my weekend group rides are fast 2.5-3.5 hour sufferfests, is this program right for me?
Yes! As long as one of your weekend rides in 2.5-3.5 hours in length with 15-20% of that time at intensity (tempo or higher), this program will work for you!

Questions? Please visit us on the web at or email Coach Brodie directly at:

Menachem Brodie coaching certifications

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
08:40:00 06:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
08:40:00 06:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner

Human Vortex Training

I help 40+ year old cyclists & triathletes get stronger & feel better than they did at 20

  • Leading Strength Coach for Cyclists & Triathletes
  • World's only McGill Method Certified Cycling & Triathlon Coach

I've helped age-group cyclists and triathletes from beginners to seasoned veterans, just like you, to get stronger in their sport of cycling or triathlon, improve mobility, flexibility, balance, and power, to live a pain-free active life that they love & can do until they decide to stop.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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