This plan is designed for intermediate cyclists with around 7–10 hours per week to train. It suits riders who already have a foundation of fitness and want to progress toward better endurance, muscular endurance and fatigue resistance.

Whether you're preparing for a gran fondo, building toward race fitness, or simply aiming to become a stronger all-round rider, this plan delivers focused structure without unnecessary complexity.

This Base Phase can be used as the first 12 weeks of your season, or at any point in the year when you need to re-establish a strong aerobic platform. It’s ideal before starting more specific, high-intensity work. Without this foundation, later training blocks are harder to absorb and less effective.

What You’ll Need
To get the most from this plan, you’ll need:

An indoor trainer (smart trainer or power-enabled turbo)
A power meter for outdoor rides
A compatible device to run structured sessions (e.g. Wahoo, Garmin)

What to Expect
This is a self-guided training plan. It does not include one-to-one coaching or feedback, but it has been carefully built to reflect real-world demands, life balance, and steady progression. Each session is purposeful, and intensity is managed to allow full, meaningful adaptation.

The plan is built using official DUCHY workouts, curated over years of riding and working in the pro peloton, and grounded in our team’s sports science degrees. Every block reflects proven principles of endurance training, recovery, and performance development.