You've been training for a while — but your FTP hasn't moved in months. The problem usually isn't how much you're riding. It's how. 5–8 hours per week is enough to make real progress if those hours are structured correctly. This plan is built for time-crunched intermediate cyclists who want to stop spinning their wheels and start getting faster.

The approach is polarised training: most sessions are genuinely easy aerobic riding that builds your base without accumulating excess fatigue, and a small number of targeted sessions work at sweet spot, threshold, and above VO2max. FTP is tested at the start to set your training zones accurately, and retested mid-plan to track progress. Progressive overload is built into the structure — each block asks a little more than the last, with recovery weeks to consolidate the adaptation.

The plan is longer than most at this volume — because plateau-breaking takes time done properly, and because each session comes with an explanation of what it's targeting and why. Most training plans hand you intervals and leave you guessing. This one doesn't. The structure is adaptable to your schedule, and there's a clear path to the next plan when you're ready to take on more.

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 for intermediate cyclists.