It's time to go from FIT to FAST! This 8-week plan builds on your foundation work and translates your strong aerobic capacity to speed and performance as you prepare for your big event or race season. The plan follows a pyramidal/polarized modality with a targeted ramp rate of 2-3 TSS per day each week.
Periodization: Build phase
Modality: Pyramidal to polarized
Training Time: 6-8 hours a week, 5 days a week
Training Layout: 90-minute max weekday workout, 150-minute max weekend workout
Training History: Beginner (completed less than 12-18 months of structured training prior to starting this plan)
Plan Summary
- Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday easy/skills; Saturday, Sunday high-volume days with 2- to 2.5-hour workouts
- Progressive schedule with rest week every fourth week
- Testing included to assure accurate training
- Workouts are built with power targets but can be adjusted for heart rate
- Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you ride
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Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more.
Click here for a full list of his current plans by sport type.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
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Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.
As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.