12 weeks Block periodization - Race ready
12 weeks Block periodization - Race ready
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
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.
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
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
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
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
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
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.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:17:00 | 03:30:00 |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:17:00 | 03:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.