This 3-week training plan targets improvements in short-duration power (2–5 minute efforts), VO2max, and lactate clearance. It's designed for moderately to well-trained cyclists riding 10–12 hours per week. Sessions follow the principles of overload and progression, and are grounded in INSCYD recommendations.

Weekly Focus:

Tues/Thurs: High-intensity efforts (VO2max, anaerobic, over/unders)

Wed/Sun: Endurance + aerobic maintenance

Sat: Threshold/lactate clearance

Mon/Fri: Active recovery or rest

Progression:
Each week adds load through volume or intensity, then tapers into a final retest.

Testing:
Athletes complete a 2x5min max effort test at the start and end to track improvement.

Fueling Guidance:
Carbohydrate recommendations are included for every session to optimize performance and recovery.

This block is ideal for riders preparing for crits, breakaway efforts, or sharpening short power in the lead-up to race season.