You're putting in serious hours — but at 13–16 hours per week over 40, the biggest risk is accumulating more fatigue than adaptation. The training needs to be structured precisely to get the balance right. This plan is built for intermediate cyclists over 40 training at high amateur volumes who want a periodised approach to improving FTP and aerobic fitness.
Training follows a polarised model: a high proportion of low-intensity aerobic volume supports your base and recovery, combined with targeted sessions at sweet spot, threshold, and VO2max. 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. At this volume and age that matters enormously — recovery weeks are treated as seriously as hard blocks, and load management throughout the plan reflects the longer adaptation window that comes with being over 40.
The plan is longer than most — because proper periodisation at this volume takes time. Every session explains what it's developing and why. The structure is adaptable to your life, and there's a clear next plan in the progression when you're 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.
··
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.
··
⬇️