This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Returning to training after a longer break?

This plan is designed to help experienced riders rebuild consistency, aerobic fitness and cycling-specific resilience after an extended period away from regular training.

Rather than jumping straight back into your previous training volume, the plan starts conservatively and progressively increases your workload so that your body has time to readapt.

The goal is to restore fitness and training consistency while reducing the risk of doing too much too soon.

Who this plan is for

This version is best suited to riders who were previously averaging more than around eight hours of training per week.

It is particularly appropriate if you've had a break of more than around three weeks and want a structured return before moving into more demanding training.

If your previous training volume was below eight hours per week, one of the lower-volume preparation plans may be a better starting point.

What the plan includes

• Controlled cycling sessions to re-establish training consistency


• Progressive increases in weekly training volume


• Aerobic work to rebuild endurance and efficiency


• Strength and off-the-bike work supporting resilience


• Regular recovery/rest days

The plan begins with relatively short and manageable sessions before progressively rebuilding towards a higher weekly training volume.

Indoor riding can work particularly well during this phase because it makes it easier to control intensity and avoid turning easy sessions into unnecessarily hard rides.

You can follow the cycling sessions using power, heart rate or perceived exertion.

Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.

What comes next?

This preparation phase is designed to rebuild the foundation needed for your next block of training rather than prepare you for a specific event.

Once completed, you should be in a better position to move into a structured base, performance or event-specific plan.

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available time, recovery, training history, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

You'll find details and a link to book a free consultation with me at the start of the plan.

Rebuild gradually, restore your consistency — and set yourself up for a strong next phase.