This 16-week training plan assigns four on-the-bike workouts a week. Foam rolling, core work, mobility and short yoga sessions are assigned as supplemental workouts.

Over the course of this plan, you will build through 3 progressively challenging weeks before easing up, allowing your body to recover, and assessing your progress at the end of each 3-week block.

You will begin your training with some high-cadence tempo work, sweet-spot intervals and time riding at endurance pace.

As you progress and build through the plan, you will work through multi-zone intervals, building to nearly 40 minutes of riding at threshold. Endurance-pace rides increase in duration weekly, and microburst workouts will help keep some snap in your legs while we build that big FTP engine.

In the last block of the plan, 30/30 workouts will help to bring some top-end power online. You will build to 60 minutes of sweet spot tempo as you consolidate power in that zone. Endurance work continues with volume rides on Sundays.

The off-the-bike work assigned in your plan is important! Foam roller work can help improve recovery after hard workouts; core work will help improve power transfer and all-day comfort on the bike.