You've been training consistently, but the gains have slowed. That usually means not enough structure, or not enough variety in the training stimulus. Either way, 9–12 hours a week is more than enough to make real progress if those hours are used well. This plan is built for intermediate cyclists who want to improve FTP and aerobic fitness with a training approach that actually makes sense.
Training follows a polarised model: the bulk of volume is genuinely low-intensity aerobic riding that develops your base without grinding you down, combined with targeted structured intervals at sweet spot, threshold, and VO2max. Progressive overload is programmed throughout — each block builds on the last — with recovery weeks every third or fourth week to let the adaptation land. FTP is tested at the start and zones are set precisely from your actual numbers.
The plan is longer than most — because building fitness that lasts takes more than a few weeks of hard intervals. Each session comes with an explanation of the physiology behind it, not just a target power number. The structure is designed for intermediate cyclists specifically, not a harder version of a beginner plan. It's adaptable to real life, and there's a progression plan ready when this one is done.
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.
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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