I believe every minute of our training should count since we all lead busy lives and time is precious.

This 4 week plan is aimed at cyclists that want to improve their current fitness and especially the ability to repeat high intensity efforts throughout the race and build exceptional lactate tolerance.

The plan is suitable for cyclists who currently train around 6-9 hrs per week or would like to increase their current workout quality.

The plan can also be completed by those who are more advanced due to the higher intensity nature of the sessions.

My workouts and plans are created using 20 years of experience in endurance sport and working with some of the best cyclists in the world, esports and IRL alike. Every minute of every plan counts and the structure is tried and tested in the highest level of competition all the way to the regular ZRL and local racing scene.

During the plan the weekly volume will vary between 6-9 hours and see a progressive overload. The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 4 weeks provided you do your end on the recovery part - sleep, hydration and fuelling are key to completing these sessions.

The workout intensities are based on power. The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow.

The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.

When you purchase this plan, you have an option to share your email with me, I encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. I would also suggest you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

What will I receive from this plan?

World class training sessions:

- Sessions used in the plan are tried at tested from beginner to current world tour riders.

- The plan would meet the needs from beginner cyclists to elite athletes and every in between

Access to an experienced coach:
- Have the ability to ask questions or have support on your plan

Structured workouts:
- Every workout is created using TrainingPeaks workout builder which can be exported to 3rd party apps such as Zwift, Indievelo, Wahoo RGT
- Each workout can be exported to your device (Garmin, Wahoo etc.)

Adjustable Workouts:
- The programme is designed so you can adjust which day suits your training