Build a deep aerobic engine in four focused weeks with this endurance base plan for riders training 7 to 8 hours a week. Zone 2 volume with undulating waves, light tempo touches and a long weekend ride develops the fat oxidation, mitochondrial density and durability that let you ride stronger for longer. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Cyclists who want to build or rebuild aerobic base, riders coming into a new season, and anyone whose engine fades on long days. It suits intermediate and competitive riders training 7 to 8 hours a week who want a structured, science backed base block rather than aimless miles.

HOW IT PROGRESSES. Week one introduces the undulating endurance style and sets your FTP with a day one test. Week two builds volume with tempo pyramids and a two hour long ride. Week three peaks at eight hours with the biggest aerobic load and a two and a quarter hour signature ride. Week four recovers and retests so you can measure your gains.

WHAT MAKES IT DIFFERENT. Endurance rides undulate in waves of watts rather than sitting flat, keeping you engaged and spreading the aerobic load. Every ride carries a full six part description and a verified academic reference, and no two quality sessions repeat. FTP tests bookend the plan so your progress is measured, not guessed.

WHAT TO EXPECT EACH WEEK. Roughly 7 to 8 hours across six rides, with Monday rest, quality on Tuesday and Thursday, endurance midweek, an easy Friday spin, and the long ride on Saturday. Weekly hours run 7 hours 15 in weeks one and two, 8 hours at peak, and a lighter 5 hours 30 recovery week that ends with your FTP retest.