8 weeks to Aerobic Improvement for Ultra Endurance cyclists (with workout builder)

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8 weeks to Aerobic Improvement for Ultra Endurance cyclists (with workout builder)


Dion Guy

All plans by this Coach


8 Weeks

Typical Week

6 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking advanced power based tss based base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

This plan is an advanced plan specifically focusing on Aerobic Power development. It can be used as a base plan before commencing with a specificity block to improve Anaerobic Power. It is ideally suited for ultra endurance cyclists leading to an event, who have between 12 to 15 hours per week to train.
Prior to this plan you should have a good level of fitness and have been training consistently for 10+ weeks for a minimum of 8 to 10 hours/week. The plan recommends a ramp test prior to starting the training plan.

This plan has been successfully over the last year to place a number of athletes on the podium in ultra endurance (200 km to 2000 km) events both locally and internationally.

The benefits of completing this plan will be:
• Improvement in FTP/Anaerobic Threshold
• Improvement in Aerobic Threshold
• Decrease in vlamax
• Increase in VO2max through increased training volume
• Increased fat utilisation/oxidation

Plan Features:
• This training plan starts on a Monday
• The plan is reusable an unlimited amount of times
• This plan works with power only (no heart rate zones)
• Designed with the new Workout Builder - offering you more precise training with power ranges calculated automatically from your threshold power (FTP) saved in TrainingPeaks settings
• Download each session automatically to your Garmin or Wahoo device
• Download each session in many different files formats compatible with Zwift, Wahoo, TrainerRoad, Rouvy and more

Purchasing this plan includes:
• Email support and access to our training community for 2 months (tips on nutrition, race day preparation, emerging training science etc)

Please direct any questions to info@paincave.co.za


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:23

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Sample Day 1

Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn’t feel too uncomfortable until those final few minutes. At that time, it’s imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don’t worry about any specific cadence. Simply turn the pedals until you can’t reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Take 75% of the last fully completed block. This will correlate to your FTP

Please input your NEW FTP into the Zone settings of your account

Sample Day 2

Free Ride - FATMAX ....fasted!

Free ride (Low Zone 2)

This shouldn't feel hard, nice and easy

Make sure you do not eat carbs before or for at least 4 to 6 hours after the session

Sample Day 3

3 x 8 -12 Tempo blocks at 78% - FASTED

3 x 8 - 12 min tempo intervals at 70%. Focusing on Zone 2 aerobic development.

Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 4

Free Ride - FATMAX ....fasted!

Free ride (Low Zone 2)

This shouldn't feel hard, nice and easy

Make sure you do not eat carbs before or for at least 4 to 6 hours after the session

Sample Day 5

5 hour outdoor ride - focus on Zone 2

Zone 2 riding. This will develop your aerobic pathways .
Try and limit the number of surges and time spent at or above FTP.

Sample Day 6

Coffee/Group Ride

Easy L1/L2

Sample Day 8

Lactate Shuttling Intervals

2 sets of 10 x 1 min at Lactate Shuttling zone

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