You've been riding consistently but haven't trained with structure yet — and the difference is significant. Structured training means sessions with a specific purpose, intensities set from a real FTP test, and a plan that builds week by week with intent. This plan is designed for cyclists over 40 who are new to structured training and have 9–12 hours per week available.
With that volume, there's enough time to develop a genuine aerobic base properly. The majority of riding is genuinely low-intensity endurance work — building the physiological foundation that everything else depends on. The biology of adaptation doesn't change after 40 — your muscles and aerobic system respond to the same training stimulus as a younger rider's. What changes is the recovery requirement. Load is managed carefully throughout, and recovery weeks are treated as seriously as the hard sessions.
The plan is longer than most — because building a real base properly takes time, and because each session explains the reasoning behind it rather than just giving you numbers to hit. The structure is adaptable to your life, and there's a progression plan to move onto 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 cyclists over 40.
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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