This program is for a rider who has on average 12 hours per week to train. This program builds your weekly training volume up to the biggest week of 17 hours in a structured way so that you can achieve your best result at Peaks Challenge Falls Creek.
This program assumes you will commence Week 1 with some km’s already in the legs. This intermediate program assumes you will be doing a mix of indoor trainer sessions and rides on the road. Most of the sessions are set up so you can do it as a SMART Ergo session on a trainer, or take the Main Set and incorporate it into a longer ride outside.
Remember, consistency is the key to getting fitter, so try and ride as regularly as possible. If you miss a session it is OK, don’t try and make it up, just get on with the program.
Try to prioritise the key long ride sessions as these are the most important element of the program. The training plan allows for ample recovery days and weeks. Take advantage of these and ensure you let your body rest as that is when all the adaption happens
Start this program on the 17th November 2025 so the 16-week program finishes on the 8th March 2026
Stephen has combined his passion for sports science and cycling by developing HPTek - a cycling-specific coaching service.
With over 12 years experience as a professional coach Stephen has worked with a variety of successful athletes including UCI Hour Record Holders, UCI World Tour riders, U/23 Australian National champions and Masters World Track Champions. Using the same coaching methods Stephen also works closely with many recreational cyclists to help them achieve their sporting goals.