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12 Weeks to Big Power Improvements in Fitness & Strength, Heart Rate or Power, 7-9hrs/wk


Simon Kessler

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4.22 (9)


12 Weeks

Plan Description

This 12 week Training Plan is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 7-9 hours/week total.

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

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ 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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:00 hrs 2:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
8:00 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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