Welcome to the "General Speed & Strength Plan" at an Advanced level (10-14hrs/wk) with an outdoor focus!

This program is specifically tailored for those who have already established a solid base fitness and have their aerobic fitness under control. The targets throughout this program will be to maintain your base fitness, whilst ultimately aiming to improve your ability to ride at your threshold power, improve your Maximal Aerobic Power (MAP or also known as VO2) and touch on your Anaerobic Capacity. This is a GENERAL program so be ready to tackle a variety of workouts. We particularly like this program if you've got a goal you're aiming towards getting fit for that will require repeated harder efforts and a higher threshold. This could be anything from your local criterium race to just getting into form for summer! The majority of the weeks will be 10-12 hours of riding.

Although this is a high intensity program, the inclusion of base training is still super important. Often these sessions are forgotten and have less of a priority placed on them in these types of programs. However, they are just as important and are still key sessions in maintaining and/or increasing your aerobic efficiency and energy utilisation whilst linking your major workouts.

These plans are designed based on a step ladder loading approach (https://roadcyclingacademy.com/stepladder-approach-cycling-training/) which allows the body to adapt and absorb the training regularly so that you can continue to train and focus on your consistency.

If you have any questions about this plan or any other plans from the Road Cycling Academy, please reach out to us via email: ryan@roadcyclingacademy.com.