Key Features:
Structured Power-Based Cycling Workouts:
Includes sweet spot, tempo, VO2 max intervals, and long endurance rides with clear FTP targets and cadence guidelines.
Twice-Weekly Strength Training:
Focused on kettlebell exercises and core work to enhance stability, power transfer, and injury prevention.
Progressive Structure:
Workouts gradually increase in intensity and duration to build fitness without overwhelming fatigue.
Recovery Emphasis:
Incorporates rest days and low-intensity sessions to promote adaptation and prevent burnout.
Fully Detailed Instructions:
Each workout includes clear guidance, pacing strategies, and tips for optimal execution.

Who Is This Plan For?
Cyclists with a solid training base looking to stay active and improve fitness during the off-season.
Athletes who want a balanced approach to building power, endurance, and strength.
Riders with access to a power meter, smart trainer, or FTP data to track progress.

What You’ll Need:
A power meter or smart trainer for cycling sessions.
A kettlebell for strength training exercises.
A willingness to commit to 6 days of training per week, with rides ranging from 90 minutes on weekdays to up to 4 hours on weekends.

Plan Requirements:
Training Volume: 7-12 hours per week.
Cycling Workouts: 4-5 per week, with a mix of intensity and endurance.
Strength Training: 2 sessions per week (~30-45 minutes each).

What You’ll Accomplish:
Increased FTP through focused sweet spot and VO2 max training.
Improved ability to recover from surges and sustained tempo efforts.
Greater core and functional strength for better performance on the bike.
A solid aerobic base to carry into the next phase of training.