This 12-week training plan assigns four on-the-bike workouts a week (3 rides mid-week and 1 on the weekend.) Foam rolling, core work, mobility and short yoga sessions are assigned as supplemental workouts.

Over the course of this plan, you will build through training blocks of 3 progressively challenging weeks before easing up, allowing your body to recover, and assessing your progress at the end of each 3-week block.

The first week of this plan guides you through easy & recovery-focused workouts, leading to a "step test" to set your initial training zones. See the notes in your plan for more info about the test and finding your threshold power and training zones.

Armed with up-to-date training zones from your step test, your first training block starts with some high-cadence tempo work, sweet-spot intervals and time riding at endurance pace.

As you progress and build through the plan, you will work through multi-zone intervals, building to nearly 40 minutes of riding at threshold. Endurance-pace rides increase in duration weekly, and microburst workouts will help keep some snap in your legs while we build that big FTP engine.

The off-the-bike work assigned in your plan is important! Foam roller work can help improve recovery after hard workouts; core and mobility work will help improve power transfer and all-day comfort on the bike.