This power-based training plan is designed for beginner to intermediate riders who have been riding consistently and want to build fitness for lively group rides or racing. The plan includes two weekday workouts (generally 60–75 minutes), an optional third easy weekday ride, one short weekend ride, and a long ride that progresses from 2 to 3h with quality efforts mixed in. It's built to make the most of a time-constrained schedule. All rides could be done indoors if needed. Still, it could be great to get outside at least once a week for the long ride if possible.
The shorter workouts are designed as indoor sessions on a smart trainer, but you can take them outside if time allows. Note that most riders can hit slightly higher power outdoors, so don't hesitate to push the targets up a bit when riding outside.
Since all workouts are scaled to your FTP in TrainingPeaks and your trainer app, it's worth having a realistic number before you start. Ideally you have a good sense of the power you can sustain for a maximal 40–60 minute climb or time trial. If not, you might want to start the plan with an FTP test — either a ramp test in your trainer app, or a structured test: progressive warmup, 5 minutes hard, 10 minutes easy, then a 20-minute time trial effort. Take 95% of that 20-minute average as your FTP. From there, as you progress adjust as needed: bump it up if the harder workouts feel too easy, or lower it if the power targets are clearly out of reach.
The plan builds on the foundation you already have, progressively increasing the work you can do at and above threshold. Expect a mix of traditional 3–4 minute VO2max intervals, 30/30s, and FTP-focused sessions. There's enough intensity to be genuinely demanding and bring you to a fitness peak, but the overall load is manageable enough to serve as an early-season build. Once you finish, take a few easy weeks and you can cycle back to the beginning for another round.
After racing successfully for many years, I've been very fortunate to be able to perform at a high level myself, and now enjoy supporting athletes as they work to achieve their own success across all levels of performance. I've been a competitive athlete for many years and am grateful to have supported other athletes to get fitter and stronger as well as win multiple national championships, win or podium in their age group, or simply finish strong at their goal events.