This 16 week plan is suited for entry level and intermediate category road racing cyclists (with an approximate. Lactate Threshold Power between 200-300 Watts) looking to be competitive for a series of road races during the season or timing performance for a single event.

Carefully designed by CPS In-Motion, this programme is based on the fundamentals of applied physiology semi-tailored to simultatneously improve neuromuscular, anaerobic, VO2max (Critical Power) and threshold power, critical to race success for the demands of aggressive road racing or hilly terrain courses.

Training volume will suit cyclists looking to ramp up their TSS gradually with an average of 7-9 hours / week. Low volume weeks are generally 4-6 hours including easy active recovery sesssions.

Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin.

Weekly training time is typically between 7-14 hours, with no session length greater than 2 hours during weekdays. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 Zones) which should be determined prior to the plan start date and at the end of Week 11 after a low volume week. These personalised zones will be used for the prescribed intensities in each session description which are easy to follow on the road or turbo. A Critical Power assessment may substitute Lactate Threshold testing using a sound protocol see:

https://cpsinmotion.com/performance-services/critical-power/

A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.

Complimentary PDF Guides can be found at https://cpsinmotion.com

Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.

Please do not hesitate to get in touch at coach@cpsinmotion.com if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event.

Visit www.cpsinmotion.com for more details.

Train Beyond Limits!