This 8 week Intermediate cycling plan is built for riders who want to be versatile, strong, and confident in a variety of scenarios — whether you’re rolling in a group ride, climbing hills, or preparing for a longer event than normal.

You’ll train across all key energy systems with a smart mix of intensity and volume:
• Tuesdays: VO₂ max intervals to sharpen your top-end
• Thursdays: Threshold work to boost sustained power
• Saturdays: Group ride or event-simulation effort
• Sundays: Fatigue-resistance tempo work to increase durability
• Optional strength & cross-training guidance included

Designed with flexibility and progression in mind, this plan builds over three 3-week training blocks, each followed by a deload week. It’s ideal for summer training and works great for athletes preparing for gravel events, fondos, or simply looking to build well-rounded fitness.

No power meter? No problem. All workouts are written with RPE and heart rate options.

Recommended for:
• Intermediate cyclists riding 6–10 hours per week
• Athletes returning from a break or rebuilding after an early-season event
• Riders who enjoy variety and want to feel strong on any terrain