12 Weeks to Big Power Improvements in Fitness & Strength (sync with Zwift, Garmin, Wahoo) 8-10hrs/wk
Simon KesslerAll plans by this Coach
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“Become fit, fast, and strong in 8-12 weeks with specific training!”
Training plan description: This 12-week Training Plan with Power is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 8-10 hours/week total. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed, VO2 max, and high-intensity fitness. This plan is in the latest TrainingPeaks version with automatic sync to Zwift, Garmin, Wahoo, and more.
The plan is very flexible. Each week there are 4 key workouts and an optional fifth workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.
The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and to Zwift - simply select the day's training session from your "training" folder (scroll down to "TrainingPeaks custom workout". Your day's session appears there ready to start.
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 the 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.
-This training plan starts on a Monday
-The plan is reusable an unlimited amount of times
-This plan works great indoors and works with Zwift, TrainerRoad and more
-This plan works with power only (no heart rate zones)
-Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session
-Your day's training session syncs automatically each day on Garmin, Wahoo, and Zwift
-Additional instruction and coaching via our client-only FB group
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:04 hrs||2:55 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||9:04 hrs||2:55 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter