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Time Challenged Masters Cyclist - Undulating Periodization Base & Build - Classic Zones

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tim Cusick - Coach of World and National Champions

All plans by this Coach


20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

The Time-Challenged Masters Cyclist: Undulating Periodization Base and Build Phases

written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures

WKO structured training plan

Plan overview

Let’s face it: finding the time to train can be a challenge. Life, kids, and work leave a lot of cyclists with about 6-8 hours a week to train. This isn’t much, but it doesn’t mean you can’t still get in great shape and accomplish your event or riding goals. This training plan breaks the mold of the traditional linear periodization system (constantly adding more and more time to training as a way of building fitness) by introducing a system of undulating periodization consisting of variable micro-cycles that consistently introduce new exercise stimuli to the body to improve fitness and performance.

The theory is simple: the body likes a pattern but also needs change to continue to improve. This plan features five unique, four-week macrocycles that undulate your training. This means that your body has four weeks to adapt and get used to a certain pattern and format of training before you move on to something different, requiring your body to constantly be in an adaptive state.

The plan is designed for cyclists with at least 1-3 years of training. It kicks off with a traditional aerobic base-building cycle, then quickly progresses to more challenging cycles of high-intensity interval training (HIIT), intensive aerobic building, and max aerobic intervals before ending with a second cycle of HIIT.

Included with your plan:
- User guide
- Testing protocol
- Coaching tips and encouragement
- Free strength training routine from Menachem Brodie

Need help loading your structured works to your device or smart trainer? Click here to read instructions. Please note that the testing workouts in this plan are not structured, as tests are dynamic and not meant to be limited by your trainer or device. For this reason, the test workouts will not show up in Zwift or other devices.

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:21:00 02:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
07:21:00 02:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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