Updated: 01/02/2024

This reusable 9-week Intermediate Indoor plan aims to develop your short-duration power between 30 seconds to 5 minutes and can be used to improve short and sharp repeatability for the criterium, cyclocross, XC MTB and short road races.

After following the plan, you may see improvements in your overall health (overall levels of cardiovascular fitness), your endurance ability over durations of 2 to 3 hours, increased VO2max power and improved ability to repeat near-maximal power outputs and to recover more quickly from successive bursts of high speeds and power.

The plan is power based. 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 1 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 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