Built by renowned HPTek coach Nathan Elliott who lives ten minutes away from the Yandina course on the Sunshine Coach. Nathan has coached multiple national champions of all ages and sent numerous riders to the World Tour.

This program is for a rider who has on average 8-10 hours per week to train. This program builds your weekly training volume and intensity up to peak for the Aus Cycling Masters National Road Race. This plan is for those racing on Sunday 20 September.

Includes email contact and local course knowledge.

This program assumes you will commence Week 1 with some km’s already in the legs and reasonable fitness. This intermediate program assumes you will be doing a mix of indoor trainer sessions and rides on the road. Most of the sessions are set up so you can do it as a SMART Ergo session on a trainer, or take the Main Set and incorporate it into a longer ride outside.

Remember, consistency is the key to getting fitter, so try and ride as regularly as possible. If you miss a session it is OK, don’t try and make it up, just get on with the program.

Try to prioritise the key interval sessions as these are the most important element of the program. The training plan allows for ample recovery days and weeks. Take advantage of these and ensure you let your body rest as that is when all the adaption happens

Start this program on the 13th July 2026 if your race is Sunday 20 September.