A structured, quality focused cycling plan for perimenopausal and menopausal riders who want to keep performing, on about 7 to 8 hours a week, indoors or on Zwift.

WHO IT IS FOR: Riders navigating perimenopause or menopause who want to protect and build fitness through the transition. Some training background helps, as the plan includes threshold, VO2 and sprint work.

HOW IT PROGRESSES: A day one benchmark sets your zones. Weeks 1 to 3 layer in threshold, VO2 and sprint quality on a consistent aerobic base. Week 4 recovers. Weeks 5 to 7 build the ceiling and peak, then week 8 tapers to an FTP retest.

WHAT MAKES IT DIFFERENT: A proper performance plan with a menopause-aware overlay. It prioritises higher intensity quality that evidence suggests helps preserve power, muscle and bone, pairs with off-bike strength, attends to protein, fuelling and recovery, and builds in symptom-flexible days with explicit permission to swap a hard day for endurance when you need to.

WHAT TO EXPECT EACH WEEK: Four to six rides, mixing distinct quality sessions with easy aerobic volume and a long weekend ride, plus clear notes and academic links throughout.

IMPORTANT: This is general educational training guidance, NOT medical advice, in an area where the science is still developing and individual experience varies hugely. It makes no medical claims. Please consult a qualified medical professional about your own situation, especially regarding HRT, symptoms and bone health, and adapt or ignore the structure to suit how you feel.