A structured build-phase plan for race-ready fitness and real breakthroughs

This 4-week training plan is designed for cyclists who have already laid a solid aerobic foundation (base training) and are now ready to take the next leap forward in performance. By targeting both VO2max (your maximal aerobic capacity) and lactate tolerance, this block pushes you into the red zone — where real gains happen. It’s intense, smartly structured, and built for peak performance at the right time.

In this plan, you’ll train like the pros do — combining:

- VO2max Intervals – to expand your aerobic ceiling.
- Lactate Tolerance Workouts – over/unders, tempo efforts and 3x10-min blocks designed to boost sustained power just above threshold.
- Endurance and Recovery – to support adaptation and maximize efficiency of hard sessions.
- Micro-periodization – each week carefully balances intensity, volume and recovery to avoid burnout and promote sustainable gains.

To get the most out of this plan, it's recommended that you train with:

- A power meter (or smart trainer with power readings)
- Knowledge of your FTP (Functional Threshold Power)
- A bike computer or app that supports structured workouts

By the end of this 4-week cycle, you can expect:

- Improved ability to hold high-intensity efforts
- A noticeable increase in FTP
- Better recovery between efforts
- Greater confidence in attacking, climbing, and race scenarios