Raise your Threshold, Gain Watts & Break Records! (Workout Builder), 9-10 hrs/wk.

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Raise your Threshold, Gain Watts & Break Records! (Workout Builder), 9-10 hrs/wk.


Simon Kessler

All plans by this Coach


12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based

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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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

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

Learn More about Structured Workouts.

Proven Training to Raise your Threshold and Ride Stronger!

This training plan will provide you with specific training that is proven to make you stronger and increase your watts!

The training plan is designed for training with power and uses power ranges (latest Workout Builder feature). The plan builds over the 12 weeks and averages between 9-10 hours/week (475-660 TSS) on build weeks and 6-7 hours on recovery weeks (320-400 TSS). The training plan comprises specific sessions on Tuesdays, Wednesdays, and Thursdays that can be performed indoors (direct sync with Zwift, TrainerRoad and more) or outdoors. Weekends include a day of specific training and one day of "ride on feel" to ensure you stay mentally fresh over the 12 weeks and enjoy the bike and the training. Weekends can be performed indoors or outdoors and times can be increased or reduced, depending on the weather and time available to train.

Before you start the plan you can do a power test to determine your current level. A 20-minute power test is the classic power test to determine your FTP (multiply your average for the test by 95% to calculate your FTP). In the final week of the training plan a power test is scheduled to determine your gains. Before starting the training plan you should have a good level of fitness and have been training consistently for 5+ hours/week for 4+ weeks.

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 gone on to wear 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 reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder with ranges - offering you power ranges for training and intervals which convert automatically to a power target for Zwift and other devices that work with power targets.

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

Looking for a plan with the same focus but with fewer hours and TSS? Check out our 6-8 hour/week 12 Week FTP plan >


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:07

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

Tempo (Range)

Tempo intervals to build muscular endurance.

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 2

Big Gear Torque Intervals (Range)

Low cadence big gear intervals to build muscular strength and create big torque.

The big gear interval is ideally performed on a route with no stops on a flat road, steady uphill or indoor trainer. Stop if you have any knee or other pain. Remember to spin between intervals at a high cadence.

Sample Day 3

Tempo + Bursts (Range)

After your warm-up ride at a tempo intensity for the time specified. Include a high cadence 20 sec burst every 5 minutes.

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

Sample Day 5

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 6

Ride on feel - group option

Road, MTB, indoors / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

Sample Day 8

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 9

Ride on feel - group option

Road, MTB, indoors / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

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