You've been training consistently, but the progress has slowed — and after 40, the training recipe needs adjusting. Not because you can't adapt, but because your physiology works differently now. 9–12 hours a week is a solid working volume. This plan is built for intermediate cyclists over 40 who want to improve FTP and aerobic fitness with a training approach designed specifically for them.
Training is polarised: most volume is genuinely low-intensity aerobic riding that builds your base and keeps fatigue manageable, combined with targeted structured intervals at sweet spot, threshold, and VO2max. The biology of adaptation doesn't change after 40 — your muscles and aerobic system respond to the same stimulus as a younger rider's. What changes is the recovery requirement. Recovery weeks are programmed deliberately, and VO2max work runs throughout the plan because maintaining it after 40 requires specific attention.
The plan is longer than most — because getting the training right for a 40+ intermediate takes time done properly. Every session comes with an explanation of the physiology behind it. The structure is adaptable, 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 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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