This 15 -week intermediate training program is designed for competitive mountain bikers or road cyclists aiming for a strong result at local races. It follows a proven four-phase periodization model: General Preparation (on-bike strength development), Base Preparation (aerobic conditioning), Transition Phase (threshold training), and Peak Phase (power development and race sharpening).

The most demanding week scheduled for week 7 requires approximately 17 hours of training, with an average weekly commitment of around 12 hours. If you are comfortable meeting both the time and intensity demands of this program, you may consider progressing to the advanced plan, which follows a similar structure but features longer training weeks and higher overall intensity.