To view an overview of all our training plans and a summary of their key features, click here.

What does this plan do?

After following this plan, you should see an improvement in your threshold power (e.g. FTP) and VO2max. This means you'll be able to hold higher power over durations of around 3-60 minutes, respond better to changes in pace when racing, and recover better after hard efforts.

Who is this plan for?

Threshold power and VO2max are relevant to all endurance cycling disciplines, and are aspects of fitness that most endurance cyclists should work on at some point in their training.

This plan is built with indoor cyclists in mind, and includes plenty of variety in training sessions, and the opportunity for some virtual racing. However, unlike many other indoor plans (which include a high proportion of intense training, which is not sustainable, and quickly results in a fitness plateau), this plan prioritises lower-intensity training which is essential for long-term and sustainable improvements in aerobic fitness. We also employ scientifically-grounded techniques such as fasted training, and low-cadence work to help bring about adaptations that are usually only triggered towards the end of longer outdoor rides.

As this plan follows a polarised intensity distribution, with training intensities that are tailored to your fitness level, this plan is suitable for athletes of a range of abilities, including masters athletes. If beginning this plan after an off-season break, we recommend following one of our conditioning plans first.

Key Features

We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.

This plan includes:

• A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary


• Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode


• Regular FTP testing to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes


• Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers


• Notes summarising the week's training and the goals for the next training block, so that you always know where your training is heading