THE OUTLYR BUILD PLAN

This plan is designed for anyone who wants to improve their performance on the bike - whatever your reason may be. Maybe it’s about enjoying the process itself. Maybe you have a specific goal in mind. Or maybe you simply want to be at the front of the next drop ride.

The plan targets overall performance, improving both your aerobic and anaerobic endurance, while still being manageable with a limited time budget.

If you are preparing for a specific race or event, THE OUTLYR is a very suitable plan for your build phase.

Weekday sessions are usually around 1.5 hours. The longer rides are scheduled for the weekend.
Each week includes five sessions - one of which is always optional.

The training is designed to fit seamlessly into everyday life with a bit of routine. My goal is not only to help you improve your performance but also to add a healthy balance to your weekly rhythm - so that you look forward to your sessions on the bike, even when they get tough.

Important:
This plan requires a certain level of base endurance and is therefore not suitable for beginners.
If you’re just coming back from a longer break or have been training without structure so far, it’s better to start with THE BASELYR BASE PLAN to strengthen your foundation first.

This plan is also power-based. While the workouts can be completed without a power meter (as each session also specifies RPE - Rate of Perceived Exertion), I strongly recommend using a power meter for the best results.

What to expect
• A 6-week plan with up to 5 structured sessions per week
• Training and fueling guidance for every session
• A science-based concept that is challenging but not overwhelming

Special feature
The plan can easily be repeated once you’ve completed it.
Simply perform a new 20-or 30-minute test, adjust your training zones accordingly, and you’re ready to go again. (All details are explained within the plan itself.)

Indoors or outdoors?
The plan is designed for outdoor riding.
If you prefer the smart trainer, that’s no problem. In that case, LIT (Low Intensity Training) sessions can be shortened by one third (training time ÷ 1.5):
90 minutes → 60, 60 minutes → 40, and so on.
Intensive sessions, however, should be done 1:1.

What’s the sports science behind it?
THE OUTLYR BUILD PLAN is built on a polarized training approach: your sessions are either truly easy - or deliberately intense.
Most of the training is performed at endurance intensity to build aerobic capacity.
In addition, targeted HIT (High Intensity Training) sessions provide anaerobic stimuli to improve your VO₂max and your MLSS (Maximal Lactate Steady State) - in other words, your performance at threshold.
Unlike many other training plans, the focus here is not on the fastest possible gains but on long-term, sustainable progress.

Questions about the plan?
Email: hello@outlyr.cc