To view an overview of all our training plans and a summary of their key features, click here.

What does this plan do?

After following this plan, you should notice improvements in your endurance and ability to sustain power over durations of 3-5H and upwards. You should also find that your ability to produce hard efforts after several hours of riding is improved, and you may also see an improvement in your threshold power (e.g. FTP).

This is achieved by targeting improvements in your fat oxidation abilities, aerobic capacity of Type I and Type IIa muscle fibres, and muscular resistance to damage.

Who is this plan for?

This plan is suitable for endurance cyclists across a range of disciplines, particularly in the base training phase, where competition is 4-6 months or more away.

The plan includes regular opportunities for skills development, meaning this plan can be used for any discipline.

As this plan follows a pyramidal intensity distribution, with training intensities that are tailored to your fitness level, this plan is suitable for athletes of a range of abilities, including masters athletes, provided you have completed at least 2 months of training with a volume of around 9-12H/week in the recent past.

Key Features

We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.

This plan includes:

• A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary


• Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode


• An initial FTP test to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes


• Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers


• Notes summarising the week's training and the goals for the next training block, so that you always know where your training is heading