The primary objective of this plan is to develop neuromuscular power on the bike. The plan will contain short, high quality sessions focusing on coordination, high and low cadence, pedaling efficiency, and force production, as well as a minimal amount of low intensity aerobic development work.

The overall volume of this plan is on the low side. Keep in mind that the workout quality and intensity are generally high and the focus is on developing coordinated patterns and generating power. With this in mind it is advisable to keep your volume relatively low and to prioritize recovery in order to maximize the neuromuscular gains.

It is ok to adjust training days during the week if absolutely necessary, however you should avoid doing high quality sessions on back to back days unless specified. In general it is best do do your cycling sessions before strength sessions. AMS (stability) sessions can be done daily.

You will need a stationary trainer with the ability to use level (manual) mode, and/or a semi-controlled environment free from intersections and without interference from vehicle traffic. Please ensure your safety first.