Rebuild your cycling base in eight structured weeks

This plan gives intermediate cyclists a shorter, power-based bridge from general riding into a more specific build. It combines endurance volume, controlled threshold work, short aerobic-capacity intervals, scheduled recovery, and three FTP field tests.

Best for

• Intermediate road cyclists who can already complete a 90-minute endurance ride.


• Riders returning to structured training or preparing for a later event-specific plan.


• Athletes who can train five days per week for approximately 7 to 9.5 hours.

What the plan includes

• Forty planned cycling sessions across eight weeks, with structured power targets.


• Two three-week build blocks, each followed by a recovery-and-testing week.


• Endurance rides ranging from 60 minutes to 3 hours.


• One threshold session and one short aerobic-capacity session during most build weeks.


• FTP field tests in Weeks 1, 4, and 8.

Workload and weekly rhythm

Each week includes five rides and two scheduled days off. Build weeks range from 8 hours 21 minutes to 9 hours 30 minutes and 490 to 538 planned TSS. Recovery-and-testing weeks are 6 hours 51 minutes and 313 planned TSS. Planned TSS depends on an accurate FTP setting.

Equipment and readiness

• A power meter or compatible smart trainer.


• A compatible device or app for following structured workouts.


• The ability to complete back-to-back weekend rides of up to 3 hours on Saturday and 2 hours on Sunday.

This is a self-guided plan. It does not include individualized coaching, strength training, skills instruction, or event-specific tapering.