Gain Watts in 12 Weeks with Limited Time to Train (Workout Builder: Power), 5-7 hrs/wk

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:49

“Make the most of your limited time to train and become stronger and feeling great!”


Despite your best intentions life can get in the way of your training. This leads to frustration and a loss of fitness. This training plan will give you a flexible plan with 3 key weekly sessions plus an additional bonus session on Sunday that will ensure that even when life gets in the way you are still making progress and becoming stronger.

The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan we build your speed and VO2 power.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week. The plan is in the Workout Builder format latest release which provides personalized power zones 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 latest release- offering you more precise training with power zones 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
1:00:00
53TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 3
1:21:00
77.1TSS
Sub Threshold (Range)

Sub Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 5
2:00:00
110.3TSS
Tempo Riding (Range)

After your warm-up ride at a tempo intensity for the time specified.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 6
2:00:00
87.1TSS
Endurance (Range)

Endurance ride mostly in Zone 2. The ride intensity should feel neither easy or hard with fatigue slowly increasing over time. This is a good ride to do in the morning in a fasted state with just water (optional).

Sample Day 8
1:10:00
64.5TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 10
1:25:00
76.2TSS
VO2 intervals (Range)

V02 intervals to prepare the body for racing or high intensity efforts.

These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

During the interval aim to keep a smooth and consistent effort while also focusing on cutting through the wind (for flat or rolling terrain).

Sample Day 12
2:00:00
110.3TSS
Tempo Riding (Range)

After your warm-up ride at a tempo intensity for the time specified.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

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