This plan is designed for indoor training and was specifically built for use with smart trainers.
The goal is to improve both your aerobic and anaerobic capacity – if executed correctly, the program will help you increase both VO2max and FTP.

The program is suitable for both rookies and more advanced riders.
However, it’s not intended for complete beginners – you should have at least three months, ideally six months, of regular cycling experience before starting this plan.

Each week includes three key sessions and two additional workouts. Ideally, you’ll complete all of them, but if that’s not possible, progress can still be made by sticking to the three core sessions per week.

Most workouts last between 60 and 80 minutes.

To follow the plan, you’ll need either a smart trainer or a trainer with a power meter. I wouldn’t recommend trying to complete it outdoors.

Inside the program, you’ll also find further notes on how to approach the training, as well as fueling recommendations (carbohydrate intake) for each session.

If you have any questions, feel free to reach out: hello@outlyr.cc

Enjoy the plan!
– Kai