Update: 01/11/2025

This reusable 9-week Master "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: Master 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.

The workouts are scheduled and set to match expected fatigue and allow for adequate recovery times based on workout intensity and duration to optimize training. And the plan includes general training nutrition guidance and a steady dose of strength and flexibility work to improve the 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

Supportive environment — helpful guidance, not formal coaching.

Easy to follow, RIDEANDRACE.NET training plans are based on research and practical experience. Workouts include some cycling science terms, but everything is explained in plain, simple language.
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For direct purchases, a small adjustment can be made to better fit your schedule. If you have any questions or need help choosing a pre-built plan, please contact me directly:
Email: rideandraceinfo@gmail.com

Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net