This 10 week training plan is focused on building all-around road race fitness that should be well suited to hilly road racing for events 2-3h in duration. Ideally, when starting this plan, you already have a good foundation of consistent riding at least 3-4 days per week, and at least 4-6h per week, or more.

If you plan to do road races that will take you upwards of three and a half to four hours, then this plan will still be useful. You will want to simply extend some of these rides so that your total volume is higher, especially the long rides. If you expect your racing to take four hours, then it could be useful to extend your long ride to 4.5-5h. You may also want to extend the Sunday ride to 2-3h or add 20-30m to a few of the weekday rides, as long a you have time and energy to do so.

This particular plan is designed for folks who have limited time during the week and can only set aside up to 90 minutes for training on the weekdays. Weekend rides are still as long as a slightly higher version of this plan. So you should still have pretty good endurance even if your total volume is more moderate. If you ever have time to add a 30 or 40 minute easy ride on Mondays or Fridays, you can feel free to do that. Or if you have time to extend some of the weekday workouts closer to two hours, go for it. Even as it is though, this is a very high quality training plan that should prepare you well for challenging racing, even if some other folks might be training more total time per week.

If you're doing the weekday rides indoors, that can be extremely efficient. Just pay attention to how you're feeling and make sure that your FTP is set appropriately in your preferred training app so that the power targets align with the intended difficulty of the sessions. And for the harder VO2 max interval workouts, I would strongly suggest that you make sure the intensity is really dialed in, or don't use erg mode so that you can self-select the cadence and power that feels appropriate for you during the workouts. If you can complete a high quality 5x4 minute VO2max workout, and you're 10 or 15 watts above or below the target in the plan, that's going to be a great workout, and we shouldn't let the trainer dictate your intensity if that's not appropriate for you that day.

This is a challenging plan that is appropriate for an athlete who already has a good foundation before starting and is probably training 5-8 hours each week with at least 3-4 days on the bike before starting this plan. It starts off a little easier with some tempo and low cadence work and ramps up to include more threshold, sprint, and VO2 max interval work.

This is a power-based plan, so try to be sure that your threshold power is set at a reasonable level, so that workouts are scaled accordingly. And of course, you should always listen to your body so you can adjust the power targets according to what feels appropriate for your fitness level. Especially if you get fitter over the course of the plan, you might see your power trend upward and power targets might need to change accordingly.