Build a leaner, stronger, healthier you in eight weeks with an endurance plan that puts your aerobic engine and your health first, training on just 5 to 6 hours a week and fully Zwift and indoor trainer compatible.

IMPORTANT. This is a performance and health endurance plan, NOT a diet or a weight loss at all costs plan. It emphasises adequate fuelling and never under fuelling, uses no calorie or deficit prescriptions, and avoids any language that could encourage unhealthy restriction. Body composition is one natural outcome of consistent training and sensible nutrition. For individual nutrition or weight goals, please consult a registered dietitian or your doctor.

WHO IT IS FOR. Riders who want to burn fat better, build aerobic health and get stronger on the bike without extreme measures, on a realistic weekly time budget.

HOW IT PROGRESSES. Eight weeks of predominantly Zone 2 endurance to maximise fat oxidation, with sweet spot and tempo to grow the engine and a small dose of high intensity for metabolic benefit. A recovery week in the middle lets you absorb the work, then a taper leads to a final FTP test.

WHAT MAKES IT DIFFERENT. Every ride carries a six part coaching description and one verified sports science reference. Optional fasted rides are always framed carefully, kept short and easy and surrounded by proper meals, never mandatory.

WHAT TO EXPECT EACH WEEK. Four to five rides a week, an FTP test on day one and again on the final day, a weekly long ride, and honest weekly notes on hours, fuelling, sleep and recovery.