Beware this is a plan that will have you working hard for almost 3 solid months, starting out quite easy and finishing of at a much higher level. Both in intensity and capability. Not for beginners, although it contains recovery swims and walk to even out the stresses inflicted.

Aerobic endurance is the heart of training for endurance sports. Until this is well-established there is no reason to move on to the more advanced abilities (muscular endurance, anaerobic endurance and power). All bike workouts in this plan can be downloaded directly to your headunit on bike or hometrainer.

There is progress built in to this plan and as you go through the weeks the workout intensities rise. These workouts are done at the or near the aerobic threshold and in the last few weeks you will be asked to go beyond.