To view an overview of all our training plans and a summary of their key features, click here.

What does this plan do?

This plan is designed to build your aerobic base and lay the foundations to help you complete more race-specific training closer to your target event.

After following this plan you should find that long rides are less fatiguing, and you feel well prepared for more intensive interval training. You may also see improvements in threshold power (e.g. FTP), but this is not a development priority for this plan.

Importantly, this plan strikes a balance between training that develops your fitness, while simultaneously maintaining motivation and avoiding burn-out when racing is far away!

Accordingly, this plan incorporates weekly options for unstructured riding to help maintain training motivation. Twice-weekly strength sessions are also included

Who is this plan for?

Developing a strong aerobic base is critical for cyclists of any discipline. This plan is intended to be used 4-12 months out from your target competition or race season.

The plan is designed specifically for indoor training, meaning all sessions include structure to help maintain interest, while also ensuring that your overall intensity distribution is appropriate for your training goals and the time of year. Importantly, we avoid over-intensifying your training, which is a shortcoming of many indoor training plans.

As this plan follows a pyramidal/polarised intensity distribution, with training intensities that are tailored to your fitness level, this plan is suitable for athletes of a range of abilities, including masters athletes. However, given the relatively low volume of training, we wouldn't recommend this plan for very high-level athletes. If beginning this plan after an off-season break, we recommend riding in an unstructured manner for 2-4 weeks before starting this plan, aiming for a weekly volume of between 3-6H/week.

Key Features

We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.

This plan includes:

• A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary


• Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode


• Regular FTP testing to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes


• Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers


• Notes summarising the week's training and the goals for the next training block, so that you always know where your training is heading


• Opportunities for unstructured riding and twice-weekly strength sessions