This plan is for intermediate to advanced cyclists with around 6 available hours per week to train.
These 12 weeks are the first phase of a classic Base-Build-Peak periodization cycle. The goal is to increase aerobic capacity and strength in the gym. A better base will increase the peak during the Peak Phase.
A powermeter is recommended, but a heartrate monitor is sufficient.
The only gym equipment needed for the strength sessions are a barbell with weights and dumbells.
I help cyclists get faster on flat roads.