8-WEEK MASTERS OVER 40

What does this plan do?

After following this plan, you should feel stronger, faster and more durable, with a higher FTP and the punch and staying power to ride with riders half your age. Most riders can expect their threshold power (e.g. FTP) to increase by 5 to 15%, built the smart way, with quality work and real recovery rather than endless hours.

This is achieved with training designed specifically for the master rider. We defend your VO2 max, which is the single most perishable quality as we age, with a focused weekly dose. We build a strong, durable threshold with a sweet spot backbone. We keep your top end power alive with short, rested sprints. And we lay a deep aerobic base for fatigue resistance, all wrapped in the recovery a masters body needs to adapt.

Who is this plan for?

This plan is for the masters rider, roughly 40 and over, who wants to stay strong, fast and competitive: road riders, Zwift racers, sportive and gran fondo riders, and anyone who wants to defend and build their fitness as the years go on. If you have noticed your top end slipping, or you simply want to train in a way that respects recovery, this plan is built for you.

The plan requires 6 to 8 hours per week, with two full rest days built in every week. As intensities are tailored to your fitness level, it suits motivated intermediate riders through to strong, experienced athletes.

Key Features

We believe our plans stand out from the crowd. We've done our very best to provide an experience that's as close as possible to having on hand coach support, with clear guidance on how to get the most out of the plan and what we're achieving session by session to keep you motivated. Our plans are grounded in sport science and backed by real world coaching experience with the TeamEvolve community.

This plan includes:

Structured sessions, meaning all sessions automatically export to your head unit or sync to training platforms like Zwift or TrainerRoad and are ridable in ERG mode

Training built for the master rider: defend your VO2 max, hold your threshold, keep your power, and ride long, all with real recovery

A weekly VO2 session to protect the aerobic ceiling that fades fastest with age

Sweet spot and threshold work to build a strong, sustainable engine, plus short rested sprints to preserve neuromuscular power

FTP test in Week 8 to measure your improvement and set new training zones

Each workout's purpose and key adaptations clearly communicated with detailed coaching cues

Weekly notes summarising the week's training and goals for the next block, plus a note on every rest day so you always know what to do

Two full rest days every week (Monday and Friday), a genuine recovery week, and a proper taper, because recovery is training for the master rider

Progressive periodisation: Establish (Week 1), Build (Week 2), Build Plus (Week 3), Recovery (Week 4), Sharpen (Week 5), Peak (Week 6), Consolidate (Week 7), Taper and Test (Week 8)

Endurance rides that can be ridden indoors or outdoors, and off bike strength encouraged in the notes to keep you strong for years

Plan Requirements:

Power meter or smart trainer (required)

Established FTP (tested within last 4 weeks)

6 to 8 hours per week available

Indoor trainer or Zwift ideal, outdoor compatible for endurance rides

Support: bryn@teamevolve.cc | Website: evolvecoaching.cc

Adapt. Improve. Evolve.