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Paul Gardner

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12 Weeks

Plan Specs

cycling road cycling intermediate masters power based strength

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Plan Description

Sport: Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Suitable for: Advanced, improving intermediate [longer rides and sessions]

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in this discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

This is a tough 12 week performance programme all indoor or turbo based including weekends. It can be used to build power and speed at any time but is especially good for Spring preparation. This plan is ideal for those due to go away on training camp where bike is the focus, so Majorca, Tenerife, Portugal or Spain, if you use this before you go you'll shine.

Weekly day time sessions are focussed on Sweetspot, developing endurance power with faster recovery, and threshold efforts promoting resilience and increasing endurance. The weekend sessions incorporate run offs if you wish to do them. Towards the end of the programme you have a number of 40K race sims. Time invested is around 4-6 hours per week

The plan is for primarily turbo use only, including longer sessions at the weekend, most of which translate to the road but are not as safe in inclement conditions. If you want a less challenging in terms of miles or kms ridden then choose the Intermediate version of this plan.

What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, FREE until March 2018
• ALL sessions based on YOUR fitness and individual heart rate zones
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the
Lovetri | Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:50 hrs 2:10 hrs
—— ——
0:05 hrs 1:00 hrs
0:15 hrs 0:32 hrs
Workouts Per Week Weekly Average Longest Workout
4:50 hrs 2:10 hrs
—— ——
0:05 hrs 1:00 hrs
0:15 hrs 0:32 hrs

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.|

Sample Day 1

S&C Heartbreaker

You will need: dumbbells, resistance band, and turbo

Warm-up: 10 minutes zone 2 max (each time back on bike should be the same)

First set (2 minutes): • Step-back lunges with dumbbells Do 3 sets total: Holding a dumbbell sideways with two hands at your chest, do 10 reps on each leg, switching between legs (20 total). Focus on a tight core and a vertical back—do not lean forward.

Back on the
bike for 8 minutes.

Second set (2 minutes): • Core punches 10 forward, 10 backward, each arm, 3
times (TheraBand to door handle, one leg in front of other, shoulder width apart) Forward punch reach back for band and punch forward, for rear punch, face the door and band extension, and pull

Back on the bike for 8 minutes.

Third set (2 minutes): rest weight on pelvis Weighted two leg bridge, 10, then non-weighted one-legged bridge, 5 each side, then 10 weighted two-legged bridge

Back on the bike for 8 minutes.

Fourth set (2 minutes):
Side plank with dumbbell lifts into front plank Grab a light weight (5 lbs or less) and do this 3 times total: 30 seconds left plank, 30 seconds right plank, 30 seconds front plank. For the side planks, hold the weight in the opposite hand and dip your hip to the ground with it at your side, then straight arm up in an arc as you raise hip

Back on the bike for 8 minutes.

Fifth Set (2 minutes): Push-ups Do 3 sets
of 10 push-ups. If you feel strong or not tired then

Do 8 minutes on the bike and

Once for an hour, twice for longer

Sample Day 2

S&C Bike H I T

HIgh Intensity Interval Session
To be performed if you are short of time and only have a few minutes

Warm up 10 mins

8 x 20 secs FULL power with 10 seconds rest between each

Warm down spin for 5 mins

Sample Day 3

TURBO | VO2 Max 70.3+ Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session Time: Olympic 43mins

Ride: Efforts should be 100% so cadence should be high, 100rpm+ but there should be enough resistance so you’re not spinning out.

Zones: Maximum efforts should not be gauged by power or heart rate, they should be instinctive. Ride in the active recovery zone for the rest sections, where you should keep pedalling

15-mins warm up then 3 x below:

10 mins effort as:

- 10 sec flat out – 50 sec recovery
- 20 sec flat out – 40 sec recovery
- 30 sec flat out – 30 sec recovery
- 40 sec flat out – 20 sec recovery
- 50 sec flat out – 10 sec recovery
- 60 sec flat out – 10 sec recovery
- 50 sec flat out – 10 sec recovery
- 40 sec flat out – 20 sec recovery
- 30 sec flat out – 30 sec recovery
- 20 sec flat out – 40 sec recovery
- 10 sec flat out
10 mins warm down

Finish with 15 mins Easy  plus last 3 mins easy spinning recovery.

Sample Day 7


Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests

1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

Sample Day 9

Optional 1 hour bike spin EASY

keep it in zone 2-3 easy spin, cadence between 90 and 105

Sample Day 10


Warm-up: (all figures in workout expressed as percentage of threshold power, FTP, blue graph above expresses as threshold heart rate

10 min at steady Zone 2 endurance
5 min as 20 sec at Zone 4 threshold 40 sec at Zone 1 recovery

Main Set:

1) 20 min as: 17 min at Zone 3 tempo 1 min at Zone 4 threshold, 2 min at Zone 2 endurance

2) 15 min as: 11 min at Zone 3 tempo 1:30 at Zone 4 threshold , 2:30 at Zone 2 endurance

3) 10 min as: 5 min at Zone 3 tempo , 2 min at Zone 4 threshold , 3 min at Zone 2 endurance

5 min easy Zone 1 recovery and stretch post bike

Sample Day 12

2 Hour Sandwich FTP [S]

Easy ride sandwiching intervals, vo2, threshold or sweetspot session accompanying this ride

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