Get genuinely fitter on a lunch break. This 8-week plan packs every session into 45 to 60 minutes, so 4 to 5 hours a week of high quality sweet spot, threshold and VO2 work fits around a busy life. Indoor and Zwift friendly with power targets in percent of FTP, it opens and closes with a 20 minute FTP test so you can prove the gains.

WHO IT IS FOR. Time-crunched cyclists who can only train at lunch or in tight windows, indoor and Zwift riders who want structure, and anyone who needs every minute to count. Suits intermediate riders comfortable holding power targets on a trainer.

HOW IT PROGRESSES. Two build blocks either side of a recovery week, rising from sweet spot foundations through threshold and VO2 to two peak weeks, then a taper into the final retest. Every ride stays inside a lunch hour and no session exceeds 60 minutes.

WHAT MAKES IT DIFFERENT. Not a watered-down long plan but a purpose-built compact one: tight warm-ups, dense intervals and disciplined easy days deliver a big return per minute. Every ride carries a six-part coaching description, a pre-ride cue and a link to the science behind it.

WHAT TO EXPECT EACH WEEK. Five short sessions most weeks: two or three quality days, one or two easy recovery spins, and a weekend quality ride, all 45 to 60 minutes. Weekly notes state your hours and focus, and a recovery week keeps you fresh for the second block.