This is an ideal plan for anyone who is relatively new to cycling or endurance training generally. It would also suit individuals that have had a long layoff and haven't done any consistent training in over a year.

To get the most from this plan you ideally need an indoor trainer with power meter or a power meter on your bike and a heart rate monitor.

The plan kicks off with a simple ramp test, to get a sense of your current fitness level. from this we can then determine what your ideal training levels should be.

If you've never done a ramp test these are fairly short but hard, so just make sure you are well hydrated and you are rested.

After the test please update the FTP setting so that it is 75% of your best 1 min power from the test. So if you managed 300 watts in the final minute then your FTP is approx. 225 watts.

The first two weeks of training will target your neuromuscular and aerobic energy systems and pedalling cadence ranges to stimulate adaptations for efficiency.

The next 2 weeks we start to lift the intensity slightly with higher aerobic efforts which will be close to your FTP, these are typically referred to as over and unders. there are 3 sessions over the middle 2 weeks and each will be progressively harder than the last one.

The final 2 weeks we look to challenge all energy systems with the introduction of shorter 30 second to 1 min efforts which target the anaerobic and glycolytic systems.

After the six weeks is finished you could complete the plan again with the initial ramp test which will hopefully result in a higher 1 min power. This will then result in each session becoming progressively harder than the initial six weeks and result if further training stimulus.