NEW!! 4 Week Base Preparation & Injury Prevention Phase (>8 Hours Av. During Previous Season)

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

This plan is designed for the person coming off of a short break from training (3 weeks maximum), if you have had longer you might consider our 8 Week Preparation Phase plan. You might have been training above 8 hours on average each week last season (if you have been training less than 8 hours average per week, see our 4/8 Week Preparation Phase Plan (<8 Hours).

The plan starts with a very simple 4 hours, split over 4x 60 minute trainer sessions. From here, you will progress quickly and include some off-the-bike work with the goal being almost 8 hours by the end of the plan. Consider completing all training inside during this phase, this will ensure you do not push too hard.

This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).

If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.

You also get access to the Spokes support groups.

You won’t find a training plan more comprehensive than this!

Sample Day 1
1:00:00
29.1TSS
Leg Speed Set 1

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

5 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 3
0:55:00
28.9TSS
Leg Speed Set 2

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

10 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD.

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 5
1:10:00
37.9TSS
Leg Speed Set 3

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

15 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeated until time to CD.

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 7
1:00:00
32.8TSS
Leg Speed Set 4

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

20 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeated once.

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 9
0:40:00
23.6TSS
Moderate Cadence Drills

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

Start with an easy cadence then every 2 min increase by 5 for a total of 8 minutes then take 2 min rest, focus on maintaining that cadence & not bouncing on the saddle

Repeat once then 12 min cool-down. 

Right down your max cadence in the box below

You change change the starting cadence to suit your needs - keep the gearing easy, this is about RPM not effort!

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 9
0:30:00
25TSS
Pilates, Yoga or Core (Pav Bryan's S&C YouTube Video) (30 Minutes)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation.

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 11
0:55:00
27.7TSS
Pyramid Intervals - Speed Style

The Goal Of This Session: is to increase your leg speed & increase your efficiency

10 minute warm-up

5x (15 sec hard 45 sec easy),
2 min active recovery,
3x (1 min hard 2 min easy),
2 min active recovery,
2x (5 min hard 6 min easy).

As this is cadence based resistance should be low & aim to get your cadence as high as possible for the hard parts (should be sustainable for the duration). During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this part of the session.

5 minute cool-down

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.