WHO THIS PLAN IS FOR
Riders who want to go faster without simply getting fitter — by getting smoother. If you feel like you fight the bike, fade late in rides, or watch your power spike and sag, this plan sharpens the engine you already have. Ideal for intermediate cyclists and triathletes training 6 to 8 hours a week. Fully indoor- and Zwift-compatible; every session is power- and cadence-based.
WHAT YOU'LL GAIN
Pedaling economy: producing the same power for fewer heartbeats and less effort. Over eight weeks you build a rounder, quieter pedal stroke, a wider comfortable cadence range, and the ability to hold that efficiency under fatigue, on climbs and at threshold. The result is free speed — endurance you carry into every ride and event.
HOW IT WORKS
The plan is built around a measurable promise. In Week 4 you complete an Efficiency Check: a steady 20-minute test where you record your heart rate, cadence and perceived effort. In Week 8 you repeat the exact same test. The before-and-after comparison shows you, in your own numbers, how much more economical you have become.
THE 8-WEEK ARC
Weeks 1-3 Establish & Build — single-leg drills, cadence work and spin-ups develop awareness and a smoother stroke.
Week 4 Recovery plus your baseline Efficiency Check.
Week 5 Sharpen — efficiency under complexity and fatigue.
Week 6 Peak — hold your form on climbs, over-unders and VO2 efforts.
Week 7 Consolidate — lock in efficiency at race intensity.
Week 8 Taper plus Economy Re-Test — arrive fresh, prove your gains, finish strong.
WHAT YOU NEED
A smart trainer or power meter, a cadence sensor, and a set FTP. Five rides per week (Tue/Wed/Thu/Sat/Sun) with two full rest days. Most quality sessions run 45-75 minutes; the weekend endurance ride builds toward 2 hours. Every workout is fully structured and downloads straight to your head unit or Zwift.
COACHING
Every session includes coach's notes explaining what it does, how it should feel, how to pace it and what success looks like — so you always know why you are doing it. Built by Evolve Coaching.
Train smarter. Ride smoother. Go faster.