What does this plan do?

This plan is designed to build higher-level attributes of fitness, such as improved VO2max and lactate clearance abilities. After following this plan, you should see an improvement in your threshold power (e.g. FTP), and you should feel more punchy as a rider, with better performance on efforts/climbs lasting 5-60 minutes.

Who is this plan for?

This plan is specifically designed with masters athletes in mind. It's pitched at 'intermediate level' cyclists, who can already ride up to 2.5-3 hours, and have some experience with structured interval training.

We consider the slower recovery and adaptation of many masters cyclists, by building in longer recovery between hard sessions, and a dedicated recovery week every 3 weeks (rather than the usual 4-week cycle). We also pay due attention to aspects of fitness that tend to decrease with age, such as VO2max, helping to maintain or further develop these abilities. Strength training is incorporated (with the option of gym or home based routines) to address the loss of muscle mass with age. Finally, we adopt a weekly training structure that's more suited to many masters athletes, knowing that many work part-time or are retired, and can therefore fit a longer ride mid-week.

This plan is suitable preparation for a wide range of cycling disciplines, including sportives, road racing, and MTB cross-country and marathon, to name a few. The plan includes regular opportunities for skills development which can be adapted to suit your chosen discipline(s).

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


• An initial FTP test 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