This is a maintenance programme with minimal progression to maintain a steady training load and a TSS approximately at -10 TSS/day. This keeps the workouts effective for maintenance without overloading or ramping up too quickly. The weekly structure is conservative, focusing on consistency rather than intensity or volume increases, though there is some progression in the tempo workouts. I have added a weekly midweek session that allows you to do an active recovery ride interspersed with sessions for maintaining muscular strength which can be done indoors or outdoors as you prefer.