You've been riding for a while, but riding and training are different things. Structured training means sessions with a specific physiological purpose, intensities calibrated to your FTP, and a plan that builds progressively rather than just accumulating miles. This plan is designed for cyclists who are new to structured training and working within 5–8 hours per week.
The priority is aerobic base — the foundation that all higher-intensity work depends on. Most sessions will feel genuinely easy, which is intentional: low-intensity aerobic riding builds the capillary density, mitochondrial function, and fat oxidation capacity that makes you a better cyclist over time. Sweet spot and threshold sessions are introduced progressively as the plan develops. Recovery weeks are programmed every third or fourth week.
The plan is longer than most — deliberately. More time means the aerobic base can develop properly rather than being rushed, and it means there's room to explain the reasoning behind each session rather than just handing you numbers to hit. Every workout comes with the why, not just the what. The structure is also adaptable: it's a framework built around your life, not a rigid script. And when you finish, there's a clear path to the next plan in the progression.
Designed by Jon Baker — exercise physiologist, sports scientist, and coach to professional cyclists. These plans are launching in 2026. Early bird pricing is available now at $150 — the launch price will be $250. For more information visit Palmares cycling training plans.
Jon is an exercise physiologist and applied sports scientist, a data analyst in professional cycling and a world-class coach.
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Over 15 years, he's helped hundreds of athletes achieve their goals using cutting-edge scientific knowledge and proven, specificity-based training methods. His approach centers on key performance pillars—bike training, nutrition, strength work, and recovery—individualised to each athlete's experience, ability, age, and goals.
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