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Gain Watts in 12 Weeks with Limited Time to Train, Heart Rate & Power, 4-6hrs/wk

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Gain Watts in 12 Weeks with Limited Time to Train, Heart Rate & Power, 4-6hrs/wk


Simon Kessler

4.4 (5)


12 Weeks

Plan Description

Despite your best intentions life can get in the way of your training. This leads to frustration and a loss of fitness. This training plan will give you a flexible plan with just 3 key weekly sessions (plus an additional 1-2 bonus sessions) that will ensure that even when life gets in the way you are still making progress and feeling productive.

The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.

The plan is very flexible: there are 3 key workouts each week on Tuesdays, Thursdays and Saturdays with an additional, optional 4th workout on Sundays. You may move days around in the week if need. The goal is to complete the 3 key sessions each week on any of the week days, to ensure improvements.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:02:00 02:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
06:02:00 02:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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