*** This plan is meant to help you become a strong cyclist in six months. Results differ from person to person, but with dedication and proper nutrition and recovery, you can achieve a high level of performance.

*** All workouts are intended to be completed indoors using a home training equipment, which saves a lot of time and effort.

*** To gain the best advantage from following this plan, make sure to do all of the indicated workouts.

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1- Improve cycling general fitness.
2- Developing Endurance and FTP with a deffernt training methdology.
3- Helping to keep you consistent and efficient.

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Instructions for optimal outcomes:
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1- Don't skip a workout.
2- Ensure that your home trainer and power meter are calibrated for correct intensity determination.
3- If you're exhausted, skip the workout until you feel better, then continue as planned.
4- For wheel-on home trainers, ensure that the back tire is properly inflated for improved performance.
5- All plan workouts can be linked to Zwift if you have an active Zwift account to improve accuracy in following workout steps.
6- Ensure you have a flexibility and strength regimen; according to our plans, you can easily schedule two days each week for this.
7- Eat well, sleep well, and recover well. Training alone will not improve your fitness; this is your duty.
8-Before beginning this plan, you must re-check your bike fitting.
9- All FTP tests will be included in the plan, ensure to update your zones.
10- For optimum results, utilise "Andy Coggan" to calculate power zones.
11- For optimum results, utilise "Andy Coggan" to calculate Heart Rate zones (Lactate Threshold).
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**** The Training Plan is not recommended for beginners or those who have not trained at least 6 hours per week for the previous 6 to 12 months.

*** Have fun and be strong***