12-WEEK RACE-READY PERFORMANCE BUILD PLAN

This plan is built for time-efficient cyclists aiming for peak fitness in 12 weeks. Using block periodization, you build aerobic durability, raise FTP, sharpen VO₂ power, and prepare for confident race execution.

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WHY THIS PLAN WORKS

Block periodization gives you focused blocks of higher training load, followed by strategic recovery weeks - producing stronger gains than simple mixed-intensity training. You target aerobic base, Sweet Spot, FTP, and VO₂ power in clean blocks that maximize adaptation and minimize fatigue.

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WHO THIS PLAN IS FOR

• Cyclists with limited weekly time
• Riders preparing for road, gravel, or XC races
• Athletes wanting a structured, science-based 12-week build
• Anyone needing power, durability, and better race-day performance

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WHAT THIS PLAN IMPROVES

• Higher FTP and threshold stability
• Stronger aerobic durability for long races
• Improved VO₂ repeatability
• Better fatigue resistance and late-race strength
• Sharper race-day timing and execution

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PLAN STRUCTURE

The 12-week route is built around:
• Endurance blocks for durability and efficiency
• Threshold blocks for power and control
• VO₂ blocks for anaerobic systems and race performance
• Strength sessions to support stability and movement quality
• Taper week for fresh, race-ready legs
• Race simulation + post-race recovery

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WEEKLY FLOW

• ≤1 h weekday rides for time-efficient athletes
• Long weekend endurance ride
• One threshold or Sweet Spot session
• One VO₂ block at precise progression
• Integrated fueling and recovery notes
• Strength sessions focused on form, range, bar speed

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WHAT YOU GET

• 12-week structured plan inside TrainingPeaks
• Workout Builder sessions for every ride
• Block periodization layout you can reuse yearly
• Race simulation, taper, and full recovery week
• Strength guidance built into the schedule
• Sync with all major training devices

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ABOUT THE COACH
Toms Flaksis — performance coach with 15+ years of experience. He has coached WorldTour riders, Olympians, national champions, and a Guinness World Record ultracyclist.

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