Overview:
This 6-week gravel cycling training plan is designed for cyclists of all levels who want to build power, improve endurance, and get race-ready for gravel events. Whether you're aiming to complete your first gravel ride or looking to gain a competitive edge, this plan provides structured workouts that balance intensity with recovery, preparing you for the demands of off-road riding.

What’s Included:
Duration: 6 Weeks
Training Days: 4-5 days per week
Weekly Training Hours: Ranging from 4 to 7 hours
Training Stress Score (TSS): Progressively builds from ~200 to ~300 TSS per week to enhance fitness while allowing recovery.
Plan Breakdown:
Week 1-2: Foundation Building

FTP Testing: Assess your Functional Threshold Power to establish training zones.
Threshold Intervals: Targeted sessions to enhance high-intensity efforts just above threshold.
Endurance Rides: Long, steady-state rides focusing on aerobic conditioning and pacing for sustained efforts.
Week 3-4: Power Development

Supra-Threshold Intervals: Intense efforts that challenge your ability to sustain efforts just above FTP, promoting power and stamina.
Sub-Threshold Aerobic Intervals: Building time in lower intensity zones to develop muscular endurance and aerobic capacity.
Extended Endurance Rides: Gradually increasing duration to enhance long-distance riding capabilities.
Week 5: Peak & Taper

Shorter Intensity Sessions: High-intensity intervals designed to fine-tune your top-end power and leg speed.
Tapering: Reduced volume with specific intensity to help you peak, ensuring you’re fresh and ready for the event.
Week 6: Event Week

Activation Ride: A pre-event session with short, sharp efforts to stimulate the body and prepare for race-day intensity.
Gravel Event: The plan culminates with a targeted event ride, incorporating all the training principles and skills developed over the past six weeks.
Key Features:
Structured Recovery Days: Integrated rest and recovery days to ensure optimal adaptation and prevent burnout.
Flexible Training Locations: All rides can be performed indoors or outdoors, allowing you to adapt to weather and terrain conditions.
Targeted Gravel Skills: Focus on handling, pacing, and sustained efforts that mimic the demands of gravel riding.
Who is this for?
This plan is ideal for gravel cyclists of any level, from beginners preparing for their first event to experienced riders looking to optimize their training and reach peak performance. Adaptable and well-rounded, it offers the tools you need to tackle gravel terrain with confidence and strength.