Our performance level isn't built by chance. It's built with method, consistency, discipline, and a clear goal: to arrive in March, April, and May ready to compete with clarity and vigor.
This plan is designed for competitive cyclists (and others) with busy lives, who work during the week but don't want to give up improving and making a difference on the bike.
If you train on the trainer from Monday to Friday and use the weekend for outdoor rides, this program was tailor-made for you (and for me, too).
Plan Structure
The plan is divided into 4 progressive work cycles, each with intensity and volume calibrated based on available time (h) and training load (TSS).
Each cycle takes you on a scientific journey aimed at:
Gradually improving aerobic and anaerobic fitness
Increasing specific strength and peak power
Consciously managing recovery and stress
Consolidating performance during competitive periods
The weekly average is approximately 10 hours, with a training plan designed for the working cyclist:
Monday – Friday: Short but high-quality indoor sessions on the roller
Saturday and Sunday: Outdoor rides focused on endurance, race pace, and specific training
One strength/weights session per week, integrated into the cycle, focusing on endurance, single-leg strength, and maximum power
Training Cycles
The plan follows a structured progression in three phases:
General Cycle – building the aerobic base and endurance strength.
Building Cycle – progressively increasing loads, developing power, and the ability to sustain high weekly TSS.
Specialization Cycle – specific workouts, race simulations, and peak performance management to reach peak competitive conditions.
Specialty Cycles Included in the Plan
Two Heat Training blocks are included, designed primarily to promote systemic adaptations and improve heat tolerance, cardiovascular efficiency, and physiological stress management.
The plan also includes tools for comprehensive preparation:
Supplementation protocol during training to optimize energy and recovery during intense workouts
Stretching and mobility routine to improve muscle function and prevent injuries
Measure your progress
Before starting, perform an FTP test: this will form the basis for customizing your work zones.
Repeat the test at the end of the plan and compare the results: you'll notice tangible improvements in your values, resistance to fatigue, and perceived effort.
This plan is for you if you want to train intelligently and consistently, aiming to improve your fitness and performance.
This plan is for you if you want a clear structure, without improvisation, with a keen eye on progression and the latest scientific evidence.
This plan is for you if you train consistently, want to improve your FTP, and be competitive in the first races of the year.
Now it's your turn: turn on the rollers, prepare your mind and bike, and begin the journey that will change the way you train.