If you're often stumped building into intensity after the Base period; this is the place to start.

Ideally you have some general conditioning 4-6hrs/wk before this but you can also start here as the intensity isn't overly demanding with majority Tempo work, a taste of above FTP, and some aerobic.

The plans are power-based so best executed with a smart trainer or a power-meter, but if you have a traditional (non-smart) trainer set up with Zwift the power calculation will work.

If you don't have a Power meter, no problem. Instructions exist within the training plan to change the individual or all workouts to Heart Rate based prescriptions.

Need flexibility? We all do! So I've added suggestions within many of the sessions on how to:
1) shorten if necessary
2) lengthen if you feel good
3) take it outside from an inside structured session
4) shift or substitute days based on how you're feeling in real-time.

These workouts are designed to begin accumulation of time in zone to build a training stress.

There is some sprinkling of Under Over threshold to simulate terrain changes.

The progression following this plan would be another Build plan adding in Threshold or VO2max work or revisiting increasing volume of Base.