This plan is designed for a category 1-3 regional racer looking to get in a solid winter base. The athlete will make gains in endurance and will improve lactate threshold by following this plan. There are 5 training days/ week (3 weekday workouts and 2 weekend workouts). The longest ride length is 4 hours. Most workouts are 1.5-2 hours. The rider can use HR, power, or perceived exertion to follow this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.