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.
Serious goals. Real lives. Structured training that respects both.
KyleCoaching helps masters and time-constrained cyclists build endurance, raise FTP, develop race-specific power, and stay durable without treating recovery, work, and family as rounding errors.