Block Periodization Plan, 15 hours (4 week) DJT

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Block Periodization Plan, 15 hours (4 week) DJT


Dylan Johnson

All plans by this Coach


4 Weeks

Typical Week

6 Bike, 1 Other

Longest Workout

5:00 hrs

Plan Specs

cycling advanced power based

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Includes Structured Workouts

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This plan is based off the research done on block periodization. The high intensity workouts are preloaded in the first week with just one high intensity workout each week after. This method has shown a greater increase in performance over a more traditional plan. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

Watch my video on block periodization for more information:

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 13:28

Dylan Johnson

Dylan Johnson Training

I'm a cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

Sample Day 1

VO2max 4x4min

The intervals should be performed at the highest average power possible, the power range is just a suggestion.

Sample Day 2

VO2max 4x4min

The intervals should be performed at the highest average power possible, the power range is just a suggestion.

Sample Day 3

Steady State Intervals 2x20min

Steady-State intervals work to develop your ability to produce power at lactate

Sample Day 4

Recovery Miles 1 hr

Recovery miles focus on giving you active recovery between interval sessions, as well as
allowing for greater adaptations between training blocks on recovery weeks.

Sample Day 5

Speed Intervals 15x30sec

Intervals should be done at the highest power possible.

Sample Day 6

OverUnder 3x12 (2U/1O)

Over/Under workouts work to increase your tolerance to lactate. By pushing at and
above lactate threshold, your body gets flooded with high levels of lactate, which forces
you to develop better power above threshold as well as becoming more efficient at
buffering and clearing lactate.

Sample Day 8

Endurance Miles 1.50hrs

Endurance miles work to develop your aerobic energy system.

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