This 6-week road cycling training plan is designed for riders with some experience of structured training who have 8–10 hours per week to dedicate to improving fitness. It is ideal for those targeting a sportive, gran fondo, or long-distance challenge. The plan builds your endurance engine, improves sustained power, and prepares you for the demands of a steady, event-paced road ride. With a balance of quality sessions, recovery, and progressive overload, this program ensures you're event-ready without risking burnout.
What’s Included:
Duration: 6 Weeks
Training Days: 4–5 days per week
Weekly Training Hours: Ranging from 8 to 12 hours
Training Stress Score (TSS): Gradually increases to build fitness with appropriate recovery
Plan Breakdown:
Week 1: Establish Training Zones & Start Building
• FTP Test: Assess your current Functional Threshold Power to define your training zones
• Tempo & Sweet Spot Work: Begin building muscular endurance at sub-threshold intensities
• Endurance Rides: Steady-state aerobic riding to improve cardiovascular efficiency
Week 2–3: Build Sustainable Power
• Sweet Spot Intervals: Time-efficient workouts that push aerobic and muscular endurance
• Sub-Threshold Blocks: Steady, prolonged efforts just below FTP to increase lactate clearance
• Long Endurance Days: Increase ride duration to simulate sportive pacing and nutrition needs
Week 4–5: Increase Event Specificity & Taper
• Threshold Efforts: Increase time at higher intensities to improve your ability to hold power on climbs and in pacelines
• Reduced Volume: Begin tapering while maintaining intensity to allow for peak freshness
• Simulation Rides: Longer sessions that mimic your event in structure and nutrition
Week 6: Event Week
• Activation Ride: Short, sharp intervals to prime the legs without causing fatigue
• Event Day: All training comes together in your target event or re-test
Key Features:
• Integrated Recovery: Two rest/recovery days per week to promote adaptation and freshness
• Indoors or Outdoors: Sessions can be completed on a smart trainer or outside based on weather and preference
• Real-World Application: Training focuses on long, sustained power and pacing—key to succeeding in road events
Who is this for?
This plan is ideal for cyclists preparing for a sportive or endurance ride who want structure, progression, and results. Suitable for those with previous training experience and access to a power meter, the plan is designed to help you ride stronger, pace smarter, and enjoy your best performance on event day.
Elevate your Performance with Expert Cycling Coaching
Science-based training methods to ensure you stay injury free and pedalling harder for longer.
We deliver high quality training plans to adapt to your time constraints with 1-1 coaching packages.
We specialise in off bike Strength and Conditioning with expert knowledge from Performance director Johnny Wilson, is a leader in the field of Sport & Exercise Medicine with over 20 years of experience