You train seriously, target specific events, and invest 13–16 hours a week — but over 40, that investment needs handling correctly. Recovery is slower, load needs periodising carefully, and high-intensity work needs to be targeted rather than just frequent. This plan is built for competitive cyclists over 40 training at high amateur volumes who want a structured, evidence-based route to peak performance.

The approach is strictly polarised: a large proportion of low-intensity aerobic volume underpins base fitness and recovery, with targeted sessions at threshold, VO2max, and sprint intensities driving specific physiological adaptations. The biology of adaptation doesn't change after 40 — your body responds to the same training stimuli as a younger rider's. What changes is the recovery requirement. At 13–16 hours a week over 40, managing that is the primary job of the plan. Progressive overload, deliberate recovery weeks, and full periodisation across base, build, peak, and taper are built in throughout.

The plan is longer than most — because this level of periodisation takes the time it takes. Every session explains the reasoning behind it. The structure is adaptable to your race calendar, and there's a clear progression available for the next season.

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 competitive cyclists over 40.