Build a deep aerobic engine over twelve structured weeks with this endurance plan for riders training 7 to 8 hours a week. Progressive Zone 2 volume with undulating waves of watts, tempo and sweet spot support and a growing long ride develops the fat oxidation, mitochondrial density, capillarisation 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 a genuinely deep aerobic base, riders preparing for a long season, gran fondos or long events, and anyone whose engine fades late on long days. It suits intermediate and competitive riders training 7 to 8 hours a week who want a science backed base to peak progression rather than aimless miles.

HOW IT PROGRESSES. The plan flows through four blocks. Weeks one to four build aerobic volume and set your FTP with a day one test, closing with a recovery week. Weeks five to seven add tempo and sweet spot support with lengthening weekend rides. Weeks eight brings a second recovery, then weeks nine to eleven peak with the biggest aerobic long rides and threshold supported efforts, topped by a three hour ride. Week twelve tapers and finishes with a final FTP retest so you can measure your gains.

WHAT MAKES IT DIFFERENT. Every ride is a distinct, creative design with undulating profiles, not the same session repeated. Each carries a six part description and a verified academic reference matched to what it trains, drawing on more than forty peer reviewed papers across the plan. The long ride grows steadily and every quality session is unique across all twelve weeks.

WHAT TO EXPECT EACH WEEK. Six rides on most weeks with a rest day and a weekly guidance note, dropping to four rides with three rest days in the two recovery weeks. Loading weeks run 7 to 8 hours, recovery and taper weeks are lighter. Ride the endurance genuinely easy, hold the quality steady, fuel the long rides, and let a deep base build.