This 16 week intermediate training program is designed for the competitive road cyclist wishing for a good placing at a local cycling race.

As the plan is split into 4 weeks of 4, with the firs 4 weeks preparing you for the hard work to come, it can be used as a 12 week plan, if you have a good starting fitness and the event is in less than 12 weeks.

This training program entails a classical 4 phase periodization program which includes strength development (General Preparation) on the bike, aerobic conditioning (base preparation), threshold conditioning (transition phase) and peak power improvements and sharpening to reach your personal best (peak phase).

The longest week in this program (which will occur during week 7) will be approximately 13 hours. The average time commitment will however be approximately 10 hours.

If you are able to meet the time and intensity demands of this program, I recommend you can then follow the advanced training plan, which a has very similar in structure, but includes a slightly longer training weeks and increased intensity.