This plan targets active but untrained athletes preparing for NICA-style cross country racing. It builds progressively from a gentle aerobic foundation to race-ready fitness over six months.

The plan opens with four weeks of base building—easy aerobic rides plus sprint work to develop the capacity for higher intensity. Quality sessions intensify through months 2-3, preparing athletes for the sustained efforts required in XC racing.

Race dates are included in the plan, but training can be moved within the plan if race dates differ. Each race week can have some easy sessions and usually one light tune-up workout 3-4 days before racing. After racing, there are typically a few weeks of quality training to build up for the next race before tapering again. There are always a few days easy or off after each race or hard, key workout.

Core work: 2 sessions (Monday/Friday)
Bike sessions: 4 aerobic workouts (indoor or outdoor)
Optional additions: Full-body strength work (if gym access), 1-2 easy rides on non-training days

Keep optional rides easy to preserve freshness for quality sessions.
Intensity Guidance
The plan is power-based but always prioritize perceived effort alongside metrics.
With a power meter: Use current FTP, but reduce 5-10% for the first few weeks if coming from low fitness. Adjust FTP upward as fitness improves based on how efforts feel.
Without a power meter: Set FTP to 100. All intensities become percentages of your peak 40-60min climbing effort:

Endurance: 65-75%
Tempo: 80-90%
Threshold intervals: 95-100%
VO2max: ~10min peak effort
Sprints: Usually maximal or near maximal for duration

FTP Testing
Skip formal FTP tests in weeks 1-2. Early-program fitness changes rapidly, making initial tests imprecise and less specific than actual training. After 4-6 weeks, substitute a test for a hard workout if needed, or simply adjust FTP based on how threshold efforts feel in training.