🏁 4-Week Capacity Builder – Science-Based Cycling Program 🏁

Purpose-driven training for threshold, endurance, and race-readiness.
This 4-week program is designed to systematically improve your lactate threshold, aerobic efficiency, and fatigue resistance. Inspired by research from Rønnestad et al. and other Norwegian studies, the plan combines high-volume endurance riding with targeted sub-threshold and over-under intervals. Structured exposure near the first lactate turnpoint (LT1) enhances mitochondrial density, lactate clearance, and sustainable power, while high-intensity intervals improve VO₂max and neuromuscular readiness. The result: a stronger, more resilient engine capable of sustaining higher power for longer.

📅 Periodization:

Weeks 1–2: Low-intensity, high-volume endurance rides to build aerobic base and metabolic efficiency
Week 3: High-intensity, lower-volume sessions to sharpen threshold and VO₂max performance
Week 4: Recovery week with reduced volume, focusing on consolidation and adaptation

🔧 Plan Highlights:

✅ Zone 2 endurance rides for aerobic base
✅ LT1 & Sweet Spot sessions to increase threshold power and metabolic stability
✅ Over-Under and High-Torque intervals to improve lactate dynamics and fatigue resistance
✅ VO₂max blocks for oxygen uptake and cardiovascular efficiency
✅ Short alactic sprints to prime neuromuscular system
✅ Progressive structure with deliberate overload and recovery

🧠 Ideal For:

🔸 Intermediate to advanced cyclists aiming to raise LT1/LT2 power
🔸 Riders seeking a science-backed, purpose-driven approach to threshold development
🔸 Athletes wanting measurable improvements in endurance, lactate handling, and race readiness

🚀 Train with purpose. Build your engine. Raise your threshold.
📈 Structured, evidence-based, and results-focused — ready to sync on TrainingPeaks.