I created this plan based on the research of durability in endurance athletes and cyclists. While having a high FTP, VO2max, and economy is great, these variables can look very different under fatigue. Research has found that the very best cyclists in the world can maintain things like their FTP even in racing hour 5. But durability training isn't straightforward training under fatigue. Different training characteristics like intensity distribution or proper low intensity training all play their part in the process.
So if you're a cyclist looking to extend their durability this plan will help you with specific workouts, a durability test, and a combination of hard and easy days. Strength training is included since it has been shown to help riding faster under fatigue.
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.