This 4 week (mesocycle) road cycling maintenance plan is designed for intermediate level athletes who can train 10-12 hours per week. The program is power based and includes structured plans for all work-outs. It assumes baseline testing has been conducted and FTP and training zones have been set accordingly.

The program includes a balance of workouts across training zones, cadence focus (both low and high), hills and endurance rides. It is specifically designed with a focus on maintenance of fitness across the power spectrum during the current restrictions cyclists in many countries are facing. It is designed for riders who are still able to ride outdoors as solo riders.

The four week block is lightly periodised and can be repeated.