Your best season starts here.
This 20-week plan is designed to help you become a stronger, more complete cyclist — whether your goals are to ride faster with your club, tackle longer events, or simply feel fitter on every ride.
With 4–5 structured rides per week and 1–2 optional strength sessions, this plan blends endurance, high torque, tempo & VO2 max training to deliver noticeable gains in aerobic power, climbing ability, and all-round performance.
What’s inside:
• 4–5 structured rides each week (endurance, tempo, VO2 Max, recovery)
• 1–2 optional strength & conditioning sessions for posture and resilience
• Long-ride progression
• Balanced weekly layout to suit work and family life
• Smart-trainer ready: fully compatible with TrainingPeaks, Garmin, Wahoo & Zwift
Who it’s for:
• Riders who want to improve power, endurance, and efficiency year-round
• Cyclists returning from a base phase or winter training block
• Athletes looking for structured progression without event-specific pressure
Plan overview:
• Weeks 1–4 — Aerobic base, sweet spot, and tempo focus
• Weeks 5–8 — Sustained power/climbing strength
• Weeks 9–16 — Intensity and endurance progression
• Weeks 17–20 — Sharpness & repeatability
💬 Want custom guidance or video feedback? Explore our 1:1 coaching options www.enduraprep.com/online-coaching
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.