🚴‍♂️ Beginner–Intermediate | ⏱️ 12 Weeks | 📅 5–7 hrs/week

📘🔵 Train with purpose. Race the Tour de Brisbane with confidence 🔵📘

A structured, time-efficient training plan built for improving FTP and VO2 Max while targeting Tour de Brisbane and similar mass-participation road events. The program is ideal for cyclists who want clear direction, steady progression, and confidence on race day, without excessive volume or complexity.

This plan develops sustainable power, endurance, and pacing through simple, repeatable workouts that translate directly to real-world riding. Sessions are purposeful, outdoor-friendly, and designed to fit around work and life.

👥 Who This Plan Is For
- First-time Tour de Brisbane riders
- Cyclists new to structured training
- Riders wanting a race-focused plan on 5–7 hours per week
- Athletes who prefer practical, easy-to-execute workouts
- Wanting to improve FTP and VO2 Max while preparing for a race

💪 What You’ll Build
- Aerobic endurance and muscular durability
- Threshold power for sustained climbs
- VO2 max maintenance without burnout
- Pacing control and training zone awareness
- Race-day fueling and execution confidence

🗓️ Weekly Structure
- Tuesday: Key quality session (threshold or sustained efforts)
- Thursday: VO2 max or race-intensity maintenance
- Saturday: Endurance ride, progressing tempo efforts
- Sunday: Easy recovery ride
- Planned deload weeks to absorb training
- Flexible scheduling, provided recovery is respected

📋 Plan Features
- Fully structured workouts with clear instructions
- Outdoor-ready sessions for climbs, flat roads, or crit circuits
- Progressive load with no sudden spikes
- Structured taper into race week
- Designed for consistency, confidence, and completion

🛠️ Equipment
- Road bike
- Power meter recommended
- Heart-rate-based option available on request
- Indoor trainer optional, not required

🧩 Feedback and questions throughout the program are welcome. Direct coach support included via email (jason8780@live.com) or instagram (@jfreck).