Volume Range: ~10–13 hrs/week
TSS Range: ~497–643 TSS/week

🚴‍♂️ 12-Week Accumulation
Build Aerobic Power. Benchmark Critical Gains. Train Smarter.
Whether you're an ambitious amateur or a performance-driven athlete, this 12-week cycling plan delivers the structure, intensity, and feedback loops needed to elevate your aerobic engine and sprint economy—without burnout.

🔥 Why This Plan Works
Progressive Load: Weekly training volumes scale from ~10 to 13 hours with TSS ranging from 497 to 643—ideal for cyclists balancing performance and life.

Critical Power Anchors: Benchmark your 10s, 5min, and 20min efforts at three key points to track adaptation and guide future training.

Neuromuscular Refinement: Integrated sprint formats (short, full, seated, sweet spot overlays) build torque, cadence fluency, and top-end sharpness.

Sweet Spot Integration: Later blocks introduce 2×20min SST intervals to boost muscular endurance and aerobic capacity.

Recovery Built In: Active recovery days and strategic deloads ensure sustainability and long-term progression.

🧠 Who It’s For
Cyclists with 10–13 hrs/week availability

Riders preparing for intensification blocks, racing, or FTP upgrades

Coaches seeking a modular, evidence-based framework for athlete development

📈 What You’ll Get
84 structured workouts across 12 weeks

CP testing protocols for 10s, 5min, and 20min efforts

Sprint and cadence drills to sharpen neuromuscular response

Weekly long rides with progressive intensity overlays

Built-in feedback loops for adaptation tracking

💬 Testimonials
"I feel this program has stood out in that there are clearly defined benchmarks at the beginning and ends of the programs to realize your improvements in performance. Andrew is attentive to your workload, offering suggestions and substitutions for workouts to get the same results. The flexibility of the program, working inside on a trainer or outside, is excellent. I have been able to incorporate my time commuting by bicycle into my workout schedule"

Garth Runkel
M40+ Cat 3 WSBA Criterium Champion