This plan aims at longdistance cycling (from marathon to ultracycling) and starts off with building a good VO2max foundation with a 5-week building phase, followed by a 4-week VO2max block training and then a transition phase (VO2max intervals and VLamax lowering sessions). After 13 weeks the focus is on lowering the VLamax and stabilizing VO2max including raising volume. It follows a nice and steady progression for the body by first using intensities and then by raising the volume. If you are already used to much more volume, you may always expand the weekend rides. But keep in mind that the plan progresses up to 15h, so if you're not used to going regularly above 10h I recommend sticking to the plan or do additional trainings really low base.

The plan consists of 5-6 sessions per week (optional Thursday workout) keeping in mind that most people are time crunched during the week.

At the end you can repeat the 8-week VLamax reduction cycle, so this plans leads to your peak after 24 or 32 weeks.