Build the strong, steady watts that win long races. This 8 week tempo plan is for experienced cyclists training 12 or more hours per week who want sustainable power, muscular endurance, and the durability to finish gran fondos, road races, and big days out strong.
WHO IT IS FOR. Riders comfortable with long rides and structured training who have the time for a genuine high volume block. You will need a power meter or smart trainer. Every session has clear power targets, so the plan works on Zwift or any indoor trainer as well as outdoors. Set your FTP accurately before day one, everything is prescribed from it.
HOW IT PROGRESSES. Volume runs 12:00, 13:30, 15:00, a 9:00 recovery week, then 16:30 and two big 18:00 peak weeks before a 9:00 taper. Tuesdays and Thursdays carry the quality, a progressive mix of tempo and sweet spot sessions that never repeat. Saturdays build from 3:30 to a 5:30 Queen Stage, three and a half hours of rolling aerobic work followed by six tempo climbs on tired legs. Week 8 finishes with a Peak Aerobic Benchmark so you can measure exactly how much stronger you are than in week 1.
WHAT MAKES IT DIFFERENT. No two quality sessions are the same, and even the endurance rides roll as gentle waves of watts to keep long hours engaging. Every ride includes a full explanation of what it does, how it should feel, pacing, success criteria, the science behind it with peer reviewed references, and fuelling guidance on the long rides.
WHAT TO EXPECT EACH WEEK. Monday rest days with a coach note explaining the purpose of the week, and pre ride instructions on every session so you always know the plan before you clip in.