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 asking you to ride more. This plan is designed for cyclists over 40 who are newer to structured training and working within 5–8 hours per week.

The priority is aerobic base — the foundation all other qualities are built on. Most sessions will feel genuinely easy, which is intentional. The biology of adaptation doesn't change after 40 — your muscles and aerobic system respond to the same training stimuli as a younger rider's. What changes is the recovery requirement. The plan is built around this: same quality of training stress, more deliberate management of when and how you recover from it. Sweet spot and threshold work is introduced progressively throughout.

The plan is longer than most — because a properly developed aerobic base takes time, and because every session comes with an explanation of what it's doing and why. You'll understand your training, not just follow it. The structure is adaptable to real life, and there's a clear progression path onto the next plan 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 cyclists over 40.