🚴♂️ 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
Coach Jaco Scholtz: Endurance track and road cycling coach for masters
I am a TrainingPeaks Level 2 coach with UCI and SSISA accredited qualifications. I am dedicated to helping masters (40+) endurance cyclists perform at their best. I specialise in track cycling endurance events and also coach athletes targeting time trials and road races.