If you've got a big event or race coming up which requires long efforts at or above your Anaerobic threshold then this plan will see you good on race day. In fact if you just want to get stronger and faster on the bike then this will do the job.

This 12 week plan has been designed to specifically target your power at Vo2 Max and Threshold to really increase the ability to maximise oxygen consumption and ultimately increase your sustainable power and fatigue resistance.
Think that last hour in a race when everyone is starting to fade, well these sessions will help keep you strong until the end.

This plan is ideally suited to someone who has already built a good foundation of endurance and has at least 16 weeks of lower level tempo and endurance training under their belt. With consistent training of 8-10+ hours a week.
If not then you might be best served looking at one of my base plans initially. The load from this training will be quite high and the ability to absorb and recover from it will be somewhat dictated by how conditioned you are already.

The plan is progressive so for the first few weeks we aim to build you up initially to get comfortable with the type of efforts that will be seen during the following weeks.
There is a de-load week every fourth week to ensure you have some time to adapt to the loads, don't ignore this week and continue riding as you have been, in fact these weeks are the weeks where you should be even stricter with yourself.

Other considerations before going ahead with this plan.

You will need a power meter or smart trainer as the sessions are all power based.
You will need to have a good idea of your training levels, and a recent FTP setting.
Ensure you go into the hard days well rested and fueled, if not you will struggle to go deep enough to create the necessary stimulus.
Pay close attention to how you feel day to day and week to week, don't be afraid to take the extra rest day or easy day.
Read the notes in plan, these will help guide you on how to execute some of the tougher sessions.