4-week aerobic fitness program (5-6h per week)
4-week aerobic fitness program (5-6h per week)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🚴♂️ Program Overview
This 4‑week plan is designed for intermediate athletes who want to unlock greater aerobic fitness and ride faster, longer, and with more confidence. Whether you’re on the road, mountain bike, gravel, or track, building a strong aerobic base is the foundation for performance across disciplines.
📈 Structure & Flow
- Training rhythm: 2 days on / 1 day off / 3 days on / 1 day off
- Session duration: 50–75 minutes
- Weekly volume: 5h–5h45min
- Best performed on an indoor trainer for consistency and focus
🔑 Training Focus
- Up to 80% of riding in upper Zone 2 for maximum aerobic gains
- 1 baseline test to establish threshold numbers
- 4 VO₂ max sessions strategically placed across the plan
- Aerobic sessions guided by heart rate, VO₂ max efforts by power or perceived exertion
🎯 Program Goals
- Establish your current threshold numbers
- Ride consistently 5 times per week
- Spend quality time in upper Zone 2 (up to 80%)
- Complete 4 high‑quality VO₂ max sessions over 4 weeks
Athletes are welcome to share their email to connect with the coach for guidance and support
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
05:16:00 | 01:15:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:16:00 | 01:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.