6 Week Peak for a 2-3 Day Stage Race (Workout Builder) Power. 8-10 hours/week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:28

“Peak for an upcoming 2-3 day Stage Race with this Proven Training Plan!”


This training plan is designed for common stage race formats including a short time trial (3-7 miles), a hard road race, and a final stage circuit race or criterium. The plan is ideal for experienced racers in the Cat 2-4 category, Masters 45, 55+.

Training plan description: This training plan averages 8-10 hours per week for around 520-715 TSS per week. The specific intervals prescribed are designed to improve your fatigue resistance over 2 days of racing with threshold, V02 and Anaerobic power and a race simulation group ride on the weekend (either Saturday or Sunday). During the work week the sessions are designed to be done on the road or indoor trainer. The plan ends on week 6 with the stage race starting either the Friday or Saturday.

Prior to this plan you should have a good level of fitness and have been training consistently for 8-12 weeks for a minimum of 6-7 hours/week. The plan is in the Workout Builder format which provides personalized power targets for each training session and intervals, calculated automatically from your Threshold number saved in your TrainingPeaks account. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble 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 exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 1
1:26:00
99.9TSS
Threshold Intervals

Threshold intervals to improve your functional threshold power (FTP). Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session! 

During the interval aim to keep a smooth and consistent effort while also focusing on cutting through the wind (for flat or rolling terrain). For example, instead of sitting upright rather hold in the drops or on the brakes with forearms parallel to the ground. If you use your TT bike you may find it harder to achieve power goals. Remember if you are within 10 watts of target you are doing it right.

Sample Day 2
1:33:00
103TSS
Big Gear plus Sprints

Big gear interval to develop muscular strength endurance followed by sprints. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. For sprints go more on feel (90-100% of max perceived exertion). These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer do sprints all-seated.

Coach tips: The big gear interval will become slowly more fatiguing over time. Make sure you have fueled up well going into this session. It's important to spin after the big gear interval as prescribed. For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated.

Sample Day 3
1:27:00
107TSS
Sub Threshold + V02/AP

Intervals alternating 4 minutes at Sub Threshold / 30 sec - 1 minute at V02 or AP repeated... This session improves your lactate tolerance. Focus on smooth transitions back down to Sub Threshold each time. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session!

During the interval aim to hit the target or slightly higher for the 30-60 sec hardest portion. The hardest part is often going back to sub threshold. Aim to stay smooth here and resume your sub threshold power as quickly as you can.

Sample Day 5
2:00:00
113TSS
Tempo Progression

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the target power on hills (and below target on downhills).

Coach tips: This session will make you very strong and is best performed alone. Remember it's going to get harder so stay focused, fueled up, and finish strong!

Sample Day 6
3:00:00
192TSS
Group Ride

Group ride - for large, competitive group rides aim to practice strategy and positioning by drafting effectively and cycling near the front. If you are one of the stronger riders don't hold back in doing lots of work in the pace-line. Go for sprints (if applicable).

For small group rides of a few riders a good strategy is for each rider to take 3-5 minute pulls on the front in Zone 3-4 before going back in the line. When drafting in the pace line work on high cadence by spinning over 95 cadence.

If you choose to ride solo, mix up the pace between Zone 2-4 with your average power at the end of the ride (Normalized Power) falling in Zone 2 or 3.

Sample Day 8
1:36:00
116.7TSS
Threshold Intervals

Threshold intervals to improve your functional threshold power (FTP). Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session! 

During the interval aim to keep a smooth and consistent effort while also focusing on cutting through the wind (for flat or rolling terrain). For example, instead of sitting upright rather hold in the drops or on the brakes with forearms parallel to the ground. If you use your TT bike you may find it harder to achieve power goals. Remember if you are within 10 watts of target you are doing it right.

Sample Day 9
1:34:00
106.8TSS
Big Gear plus Sprints

Big gear interval to develop muscular strength endurance followed by sprints. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. For sprints go more on feel (90-100% of max perceived exertion). These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer do sprints all-seated.

Coach tips: The big gear interval will become slowly more fatiguing over time. Make sure you have fueled up well going into this session. It's important to spin after the big gear interval as prescribed. For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated.

Simon Kessler
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Simon Says Cycling

Simon Says Cycling training plans draw on over 30 years of racing experience in the amateur and professional ranks and a highly accomplished coaching career that spans over 20 years and includes world championship medals, national and state champions, and everyday cyclists achieving personal breakthroughs.

Coach Simon’s success proven coaching methods combine cutting edge training with developing your mental fitness by tapping into your inner power. Learn more at http://simonsayscycling.com