This program is designed for the age-grouper that is not new to the sport. There is a general preparation period (Weeks 1 & 2), base period (Weeks 3-9), build period (Weeks 10-13), peak (Weeks 14 & 15) and race week. Athletes should expect to be challenged with appropriate progressive overload and perform each session correctly and consistently. This is an awesome program with super easy to follow! Have fun!