Build a deep aerobic engine over sixteen 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 long ride that grows week on week 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 across a full season block, riders preparing for a long summer, 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 over sixteen weeks. Weeks one to four build aerobic foundation and set your FTP with a day one test, closing with a recovery week. Weeks five to eight extend the long ride and add tempo touches, closing with a recovery week. Weeks nine to twelve layer sweet spot and threshold support onto the aerobic base, closing with a recovery week. Weeks thirteen to fifteen deliver the biggest aerobic and threshold supported long rides, then week sixteen tapers into a final FTP retest so you can measure the season of gains.

WHAT MAKES IT DIFFERENT. Every endurance ride undulates in genuine waves of watts rather than droning at one number, so the aerobic hours stay engaging and specific. No two quality sessions repeat across the sixteen weeks. Each ride carries a full coaching brief and a link to the peer reviewed science behind its design, and every duration lands on a clean quarter hour so it slots into a real week.

WHAT TO EXPECT EACH WEEK. Three to five rides a week built around one long weekend ride that grows from two hours to three and a quarter, midweek undulating endurance, one quality tempo or sweet spot session, and easy recovery spins. Recovery weeks at four, eight and twelve pull the volume back so adaptation lands. Loading weeks sit at 7 to 8 hours, recovery and taper weeks nearer 5 and a half to 6 and a quarter. Ride steady, fuel well, and arrive at week sixteen with a bigger engine and a higher FTP.