The Ultimate 30-Week Plan to Transform Your Physiology

For committed cyclists training 7–10 hours per week

This expertly structured plan is designed for dedicated athletes ready to take their performance to the next level. It will challenge (and ultimately maximise) your existing physiology, allowing you to perform beyond what you previously thought possible.

*Includes 200 DUCHY workouts, yours to keep and reuse forever — all carefully designed by our award-winning coaching team, featuring former pros who’ve raced Paris–Roubaix, the Olympic Games, and the Tour of Britain.*

The plan begins with a thorough base phase focused on building deep aerobic endurance and solid foundations upon which to stack higher-intensity work.

You’ll then move into a focused FTP development block — improving both your absolute power and your Time to Exhaustion, so you can sustain threshold efforts for longer without fading.

The final phase raises your cardiovascular ceiling with targeted VO2 max training — unlocking your full aerobic potential and, in turn, increasing your threshold power further by addressing the limiter on your fractional utilisation.

Every session is designed with purpose, progression, and performance in mind.

Disclaimer: If you’re carrying deep fatigue and unable to hit the numbers, you must take unplanned rest — even if that means skipping a “breakthrough” workout. Adaptation comes from recovery, not just effort.