This is your no-excuses, get-it-done training plan for time-crunched and busy athletes. The plan centers on three bike workouts a week, with ride time capped at 4-hours per week. A curated set of short (but important) off-the-bike workouts aim to help keep your body recovering and feeling good throughout the plan.

You will train through 3 progressively-challenging weeks, building confidence and fitness as you complete your workouts. Periodic rest weeks allow for proper recovery and adaptation to the training. Power tests at the end of these easier weeks provide on-going assessments of your fitness and ensure that your FTP and zones are accurate.

In order to maximize the value of this training, you should have 8+ weeks of training in your legs before you start this plan. You should train with a power meter and heart rate monitor, and an indoor bike trainer (ideally a smart trainer). The bike workouts in this plan are programmed with power-based training zones, and are compatible with Zwift and similar connected apps.