You train to race — and finishing isn't the goal, how you perform is. 9–12 hours a week is a real training load, and with the right structure it's enough to produce peak fitness at the right time. This plan is built for competitive cyclists who want to train smart, arrive in form, and understand why the plan works.

The approach is polarised training: the majority of volume is genuine low-intensity aerobic riding that builds your base and keeps fatigue manageable, combined with high-quality structured intervals at threshold, VO2max, and neuromuscular intensities. Periodisation runs across distinct phases — base, build, and peak — with recovery weeks programmed to consolidate adaptation before the next block. FTP is tested and zones are calibrated precisely from day one.

The plan is longer than most — because proper periodisation from base through to peak takes time, and rushing it produces mediocre results. Each session comes with the physiological rationale behind it: not just what to do, but why that session at that point in the plan. The structure is adaptable to your target events, and when this plan is done there's a progression available to build from.

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 structured cycling training plans.