You're putting in real hours — but without the right structure, volume creates fatigue faster than it creates fitness. At 13–16 hours per week, the risk isn't doing too little. It's doing too much at the wrong intensity. This plan is built for intermediate cyclists training at high amateur volumes who want a structured, periodised approach to improving FTP and aerobic fitness.
Training follows a polarised model: a high proportion of genuinely easy aerobic work builds your base and supports recovery, combined with targeted sessions at sweet spot, threshold, and VO2max. At this volume, the quality of the hard sessions matters more than their quantity — the plan is built accordingly. Progressive overload is built into each block, with planned recovery weeks to consolidate adaptation. FTP is tested and zones are set precisely from the start.
The plan is longer than most — because at this volume, periodisation across proper phases makes a real difference to where you peak. Every session comes with an explanation of what it's developing and why, so you understand the training, not just the schedule. The structure is adaptable: it's built around your life, not the other way round. And there's a clear progression onto the next level when you're ready.
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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