This is an intermediate triaining base training plan based around power. With the longest week being only 14hrs it is a great plan for time crunched cyclist. This plan conbined both on and off bike stretch to help build you into an all around stronger athlete. With short sprints, pedal efficency work and gym training there is plently to do to keep you busy and work on the smaller things that really make a difference in the long run. At the end of this plan you will have developed an excellent base from which you can then go out and begin doing higher intensity riders with much lower risk or burn out and injury.