This 12 week Intermediatecycling plan is built for riders who want to be versatile, strong, and confident in a variety of scenarios — whether you’re hammering in a fast-paced group ride, climbing rolling gravel hills, or preparing for a late-season event.
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.
This plan is written for Power Meters
Recommended for:
• Intermediate cyclists riding 6–10 hours per week
• Athletes with a solid base of fitness returning from a break or rebuilding after an early-season event
• Riders who enjoy variety and want to feel strong on any terrain
18+ years coaching cyclists, marathon runners and triathletes. Former competitive road/CX racer helping motivated recreational athletes achieve their power, body composition, and race goals through my 3 E's: Exercise, Education & Entertainment. From Winter Bike League to personalized training plans - building fitness that lasts decades, not just seasons.