Completed Phase 1? This next 8-week progression is designed to consolidate your aerobic gains, improve durability, and prepare you for more demanding training ahead—without losing the control and balance you have built.
The Goal of this training plan is to consolidate the aerobic foundation built in Phase 1 by improving durability, aerobic stability, fatigue resistance, and the ability to sustain controlled work for longer.
This plan also serves as a bridge toward more demanding build-specific training.
Athlete profile
Best suited for cyclists and endurance athletes training up to 8–10 hours per week who have completed an initial aerobic base phase or already have a solid aerobic foundation and want to progress without excessive intensity or fatigue.
Expected outcomes:
* improved aerobic durability,
* better control during longer steady efforts,
* improved fatigue resistance,
* stronger pacing discipline,
* more stable heart rate behavior in aerobic work,
* better readiness for future build or event-specific training.
UCI Coach Expert and sports scientist who specializes in high-performance cycling.
I help cyclists, triathletes, and endurance athletes improve their performance through physiology-driven training, power data analysis, and individualized coaching systems.
As the co-founder of RoloBike Training Systems and a UCI Coach Expert at the World Cycling Center, I work with athletes from the amateur to the elite international level, applying professional standards.