I've built this plan on research around the second Lactate Threshold (LT2). An 8-week block is a solid period to make significant improvements. Accordingly, volume and intensity will increase throughout the plan. The interval sessions have a concentrated load to induce a significant training stimulus, also known as training density.
You will train a limited series of intervals and intensities that all target your LT2 and allow session to session comparison.
Please make sure to start the plan with an accurately set FTP. Toward the end of the plan, we will monitor progress with some performance testing.
This plan is geared towards:
1. A higher Threshold
2. Better Lactate Clearance Capacity
3. Higher Fractional Utilization of VO2max at FTP (%VO2max at FTP)
4. Increase in the amount and size of Mitochondria
5. More muscle capillaries
As always this plan is simple to follow by combining science with results-proven practice. Enjoy!
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.