This plan combines the studies that investigated the effect of block periodization on endurance performance and cycling in particular. Compared to traditional periodization in a mesocycle, the initial block week is overloaded with 5 HIT sessions. In the remaining weeks, however, you will only have 1x HIT session weekly. The weekly structure follows a 3:2 ratio, meaning you train three days during the work week and two days on the weekend. In addition, strength training is aligned to maintain your strength in season. Fueling guidelines will help you eat your carbs to get the most out of every workout.

This plan works either to overcome a performance plateau, arrive in the best shape ever at your goal race, or increase your fitness level. If you go for block periodization before your A-Race place this plan at least a month out of your goal race. That being said, the plan works for most cycling disciplines including road, gravel, mtb, or cyclocross.

Due to my standards, this plan is based on science and results-proven practice. Embrace the suffering!