Update: 01/11/2025

This reusable 9-week Intermediate "All-Round" Indoor Plan offers a balanced approach to improve performance across multiple cycling disciplines — road, MTB, or gravel. It’s designed for riders preparing for 3-5 hour single-day events or short multi-day stage races.

**This plan can be used in the off season to improve any weakness or maximize strengths.**

By completing this power based plan, you can expect to see measurable improvements in your 5–20 minute power, your ability to sustain and repeat near-maximal efforts, and your capacity to recover quickly between bursts of high speed and power — all while building greater overall endurance.

An indoor trainer is recommended but not essential.
Fitness Level: Intermediate with a moderate level of fitness who has trained at least four to five times a week, with some sessions focused on moderate-to-high intensity and on/off the bike strength work.
When To Start: Provided that you are reasonably fit — any time of the year, or 9-10 weeks before your A-priority event.
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The Plan Layout

Two blocks (plus initial test week). Each block has three weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week three is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 4 of the plan starts with a functional threshold power test to ensure that you are training at the right level and ends with an assessment in the final week.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE.NET pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net