OZIM Academy | GRAVEL - Backcountry Endurance | 8 Weeks | Higher Level
Build endurance for demanding gravel adventures. Combine controlled climbing intervals and tempo with easy endurance riding. Four weekly rides lead towards weekends of three hours on Saturday and two hours on Sunday.
WHO IS THIS PLAN FOR?
For intermediate riders and riders building a base for competition who already train consistently and handle their bike confidently on gravel.
This plan suits you if you:
- have typically ridden 6-7 hours per week over the last 4-6 weeks;
- comfortably complete an easy 2.5-hour ride;
- have experience with intervals and riding on consecutive days;
- can ride four days per week, including a two-hour Thursday in the peak week.
Completing INTRO or the Foundation gravel plan does not automatically establish readiness. Choose according to your recent training and recovery.
WEEKLY ROUTINE
Monday: 20-35 minutes of strength.
Tuesday: climbing intervals, a reference session or easy riding.
Wednesday: 15 minutes of optional yoga.
Thursday: tempo, easy endurance or practical skills.
Friday: rest.
Saturday: a longer easy ride.
Sunday: easy endurance.
Cycling takes 5:00-8:05 per week. Including strength and optional yoga, total time is 5:35-8:55. The longest individual ride is three hours. Stops and equipment preparation require additional time.
PROGRESSION
Week 1 establishes a reference. Weeks 2-3 combine Tuesday climbing intervals with Thursday tempo. Week 4 is lighter.
Weeks 5-7 increase easy volume. One climbing session remains, while endurance replaces Thursday tempo. The peak week includes 8:05 of cycling and a 3 h + 2 h weekend.
Week 8 reduces the workload and repeats the reference session. This completes a base block; it is not a taper for a specific race.
WHAT IS INCLUDED?
- 32 cycling sessions.
- 8 short strength sessions.
- 8 optional yoga sessions.
- Workout purposes, execution guidance and fuelling advice.
- Written strength and yoga instructions without relying on YouTube.
- An introductory note for every week.
EQUIPMENT AND ROUTES
Use a well-maintained bike suitable for your terrain, a helmet and routes matched to your skills. Perform intervals on predictable sections with good visibility and safe recovery options.
Power-based execution requires a power meter and an appropriately set FTP. Without power, follow the stated perceived-effort and breathing guidance. A heart rate monitor is optional.
Carry food, fluids, a phone and a repair kit. Plan resupply and shortcut options. Strength and yoga require a mat and the equipment specified in the session descriptions.
HOW TO FOLLOW THE PLAN
Read each workout before riding. Keep intervals consistent and easy rides easy. Safety and bike control take priority over power targets.
Practise eating and drinking according to the workout guidance and your established tolerance. Avoid increasing duration, intensity and terrain difficulty together.
Do not combine missed sessions. If fatigue accumulates, reduce the workload or return to the last well-tolerated week. Shorten or omit Sunday if you have not recovered from Saturday.
Strength should not compromise Tuesday’s ride. If you are new to strength training, use the shorter “First Foundation” session. Yoga is optional.
This is a ready-made plan for independent use. It does not include individual coaching, ongoing analysis or calendar adjustments. It is not a complete programme for ultra-distance or all-day racing.
At the end, review interval quality, long-ride comfort, fuelling and recovery. Choose your next stage according to your goals and the workload you tolerate.
I help road, gravel, MTB and indoor cyclists train with purpose. Through OZIM Academy, I offer individual coaching and ready-made training plans in English and Polish, including structured training for Zwift and TrainingPeaks Virtual.
From your first structured workout to virtual racing and outdoor goals, my approach combines physiology, training data and practical cycling experience. I help you understand your effort, build consistency and fit training into real life.