Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Leadout Performance 12-Week Sportive Plan (8Hrs/Week)

Browse More Plans

Leadout Performance 12-Week Sportive Plan (8Hrs/Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Leadout Performance

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed to build your fitness into your main sportive goal, using a mix of science and real world knowledge, we will deliver you into your sportive in peak fitness ready to smash your goals and nail you PB's!

This plan is designed for 8hrs/week, a basic level of fitness is required to be able to start the plan, but if you can ride 8hrs a week then this will work for you!

This plan does not exceed 1.5hrs on weekdays and 2.5hrs on weekends.

Training sessions will not exceed hrs in the week and hours on weekends

We hope you enjoy carrying out this plan.

Any questions please email: info@leadoutperformance.co.uk

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Week 1Week 7
Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day Off

DESCRIPTION:
Complete day off the bike here, we encourage you use this time to enjoy other aspects of life away from cycling.

Optional: Stretching, foam rolling/massage

PURPOSE:
A day off the bike can be one of the most important sessions in a training plan, allowing the body to recover and absorb the training that has been done, and allow future sessions to be done to the best ability.

As well as this, a day off the bike allows for a mental reset, however you see fit, be a day with the family or binge watching Netflix on the sofa, it is important for your longevity in the sport to continue to do the things you enjoy outside of cycling.
Details
Tuesday

Activation Ride

01:00:0044 TSSStructured Workout
This session is based on rating of perceived exertion (RPE) which is your own rating out of 10 on how hard you are going. Try to be as accurate as you can be with this, but if you are unsure, it is better to ride too easy than too hard.
DESCRIPTION:

10 minute easy warm up
2 x 4minute efforts with the first 4 in 'tempo' (RPE 4-6) and the last 'threshold' (RPE 6-7). Do not overcook these, if it feels to challenging, back off a gear.
6 minutes recovery between
10minutes aerobic
10 minutes easy riding with 2 x 10 second high cadence sprints (these are easiest in the saddle).
10 minute very easy cool down, keep a high cadence if possible.

PURPOSE:
The purpose of this session is the prepare the body for power profiling tomorrow by ensuring you are activated but not fatigued in order to get accurate data from the tests.
Details
Wednesday

FTP Test

01:10:0085 TSSStructured Workout
DESCRIPTION:
After completing a full warm up with activation efforts, you will complete a 5-minute hard effort to deplete your anaerobic systems followed by a recovery period. Then you will do the 20 minute maximum effort, this will be as hard as you can go. However, 20 minutes is a long time so pace your effort to not blow up before the end.

PURPOSE:
Functional Threshold Power (FTP) tests are used as a way to set your training zones for this up coming block of training to ensure you are training at the correct intensity, as well as monitor progress across the training plan, so this first one is to set a starting baseline.
Details
Thursday

Recovery Ride

01:00:0020 TSSStructured Workout
DESCRIPTION:
Active recovery ride at minimal intensity, imagine your pedals are made of glass and you're trying not to break them!

PURPOSE:
Active recovery rides are a useful tool in order to improve your aerobic base whilst allowing you to recover and adapt from your previous training and be fresh for your coming sessions.
Details
Friday

3 x 7 Mins Tempo

01:30:0064 TSSStructured Workout
DESCRIPTION:
Following an easy warm up of 20 minutes the main session will include 3 repetitions of 7 minutes at tempo (80-90% FTP), followed by an easy cool-down.

PURPOSE:
Tempo sessions are a great way to increase you ability to shuttle lactate whilst also increasing your aerobic capacity, working between LT1 and LT2 this is a happy medium of aerobic and anaerobic riding.
Details
Saturday

Day Off

DESCRIPTION:
Complete day off the bike here, we encourage you use this time to enjoy other aspects of life away from cycling.

Optional: Stretching, foam rolling/massage

PURPOSE:
A day off the bike can be one of the most important sessions in a training plan, allowing the body to recover and absorb the training that has been done, and allow future sessions to be done to the best ability.

As well as this, a day off the bike allows for a mental reset, however you see fit, be a day with the family or binge watching Netflix on the sofa, it is important for your longevity in the sport to continue to do the things you enjoy outside of cycling.
Details

Recovery Ride (Optional)

01:00:0020 TSSStructured Workout
DESCRIPTION:
Active recovery ride at minimal intensity, imagine your pedals are made of glass and you're trying not to break them!

PURPOSE:
Active recovery rides are a useful tool in order to improve your aerobic base whilst allowing you to recover and adapt from your previous training and be fresh for your coming sessions.
Details
Sunday

Aerobic Base

02:00:0082 TSSStructured Workout
DESCRIPTION:
Steady state ride aiming to spend as much time at the bottom to middle of Zone 2.

These rides are best with friends, but remember to keep a lid on the intensity and don't be afraid to tell your mates to back off!

PURPOSE:
Aerobic riding is the most important part to any endurance sport, creating and enhancing mitochondria, improving cardiovascular strength and efficiency as well as improved oxygen uptake, transport and utilisation.

These are the sessions that will enable you to go the distance in your sportive and are crucial to your progression as a rider. If you imagine your training as baking a cake, this is the batter that makes the cake, the rest of your training is icing and sprinkles (the finishing touches!)
Details

Friday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:03:00 02:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:03:00 02:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Leadout Performance

Leadout Performance

Leadout Performance specializes in providing top-tier coaching services tailored to individuals ranging from beginners to professional athletes competing in the world tour. With a wealth of experience in performance optimization, physiology, and professional cycling, we are dedicated to guiding individuals towards their goals with precision and efficiency. Our comprehensive range of services encompasses basic training plans to premium performance team packages.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$50.00 - Buy Now