Getting used to VO2max intensity sessions with weekends mostly for longer base sessions and/or alternative workouts (easy runs, hiking, cross-country skiing or whatever your passion is). If you aren't used to volume you can also skip a weekend session. Progressively increasing the numbers of sessions and the session times itself the plan brings you to a block training after 8 weeks to give you a boost for the end of the 12 weeks. Week Nr. 9 is the only week, where you should also use the weekend for riding.
The plan might rise your VLamax, which can also be wanted if you're very low already and not used to high intensity. After the 12-weeks it's recommended to take care of that and gradually try to lower it again (if you train for long distance competitions) and keeping the gained VO2max on a higher level.
Road Cycling, Long distance cycling, Gravel Racing, Unsupported Racing, Triathlon