58-WEEK AMATEUR -> PRO CYCLING TRANSFORMATION PLAN

This long-term plan is inspired by the 58-week Rønnestad case study. It provides a full-season structure for ambitious amateurs seeking consistent progress, higher VO2max, stronger threshold, and better durability.

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PLAN OVERVIEW

One focused HIT week, then two lower-intensity adaptation weeks. Year-round strength improves economy, coordination, and injury resistance. All sessions are structured for Garmin, Wahoo, Zwift, and MyWoosh.

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WHO THIS PLAN IS FOR

• Cyclists training 6–12 h/week
• Riders seeking structured progression
• Athletes preferring science-based planning

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EXPECTED RESULTS

• Higher VO2max and threshold
• Better endurance at lower HR
• Improved fatigue resistance and stability
• Better movement efficiency and peak power

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STUDY FOUNDATION
Based on the 58-week Rønnestad case study (PubMed).

Athlete improvements:
• VO2max: 73 → 87 ml/kg/min
• Threshold: 3.6 → 4.9 W/kg
• ~12 hours per week

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WHAT YOU GET

• 58-week structured program
• Workout Builder sessions
• Strength sessions included
• HIT/LIT block rotations
• Fueling notes in key workouts
• Testing weeks for tracking
• Sync with all major devices

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TRAINING STRUCTURE

• Phase 1 (W1–12): Base & strength
• Phase 2 (W13–28): VO2max & threshold
• Phase 3 (W29–44): Race-specific durability
• Phase 4 (W45–58): Peak & transition

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TIME REQUIREMENTS

• Minimum: 6–7 h/week
• Typical: 8–12 h/week
• Peak weeks: up to 14 h

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EQUIPMENT NEEDED

• Power meter
• Bike computer or smartwatch
• Gym access

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ABOUT THE COACH

Toms Flaksis — performance coach with 15+ years; coach to WorldTour riders, Olympians, and a Guinness World Record holder.

toms.flaksis@gmail.com