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

Browse More Plans

🚀 Conquer Your Gran Fondo: 12-Wk Plan + FREE Coach Access!

Browse More Plans

🚀 Conquer Your Gran Fondo: 12-Wk Plan + FREE Coach Access!

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr. Thomas Mortelmans

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

Conquer Your Gran Fondo: 12-Week Comprehensive Training Plan

Ready to dominate your next Gran Fondo? Our 12-Week Comprehensive Training Plan is designed to build your endurance, power, and fatigue resistance for peak performance. Compatible with Zwift, Wahoo, Garmin, MyWhoosh, and Rouvy, this plan provides expert guidance to help you achieve your cycling goals.

Comprehensive Training Plan Overview
Embark on a strategic journey with our meticulously crafted 12-week program. This plan features a three-phase approach, focusing on extensive, intensive, and fatigue resistance training, complemented by VO2 max sessions.

Phase 1: Extensive Training (Weeks 1-4)
Start with four weeks of extensive training aimed at enhancing your aerobic capacity and endurance. Longer rides and steady-state efforts dominate this phase, helping you to build the stamina necessary for long-distance cycling. This phase sets the stage for the more intense efforts to come.

Phase 2: Intensive Training (Weeks 5-8)
Transition into four weeks of intensive training to build a strong foundation of high-intensity endurance and power output. Expect a mix of threshold intervals and VO2 max workouts to kickstart your fitness gains and elevate your cycling performance.

Phase 3: Fatigue Resistance Training (Weeks 9-12)
In the final four weeks, shift your focus to fatigue resistance. This phase includes longer rides at a higher intensity, incorporating sustained efforts at threshold and supra-threshold levels. The goal is to improve your ability to sustain high power outputs even when fatigued, ensuring you're ready for the demands of a Gran Fondo.

Why Choose Our Training Plan?

Affordable and Accessible
We believe in providing high-quality training solutions that are affordable and accessible, ensuring every cyclist can reach their potential without financial barriers.

Evidence-Based Techniques
Our workouts are crafted using the latest scientific research and exercise physiology principles, guaranteeing a rigorous and scientifically sound training experience.

Training Stress Score (TSS) Optimization
We use TSS metrics to monitor and progressively increase your training load, aligning with your improving fitness levels.

Seamless Platform Compatibility
Our plan integrates effortlessly with popular platforms like Zwift and TrainerRoad via TrainingPeaks Workout Builder, offering unparalleled convenience and flexibility.

Free Professional Coaching
Kick off your training with a personalized touch! Enjoy free email access to a professional cycling coach for initial training zone setup. This ensures your training is customized to your unique fitness profile, optimizing efficiency and progress.

Start Your Gran Fondo Training Journey Today!
Experience a scientifically-backed, comprehensive approach to endurance and power improvement with our 12-Week Gran Fondo Training Plan. Supported by expert coaching every step of the way, you're set to elevate your cycling performance like never before. Begin your transformation now!

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 6Week 11
Sample Workouts - Week 600
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day Off

Day Off: Essential Rest and Recovery

Today is a scheduled day off in the 8-Week Intermediate FTP Enhancement Program. Embrace this vital pause as an integral part of your training journey. Rest days are crucial for allowing your body to recover, repair, and strengthen after the intensive workouts you've been undertaking. This downtime is not just beneficial; it's necessary for muscle growth, injury prevention, and overall performance improvement.

Use this day to focus on aspects often overlooked during rigorous training days. Hydration and nutrition play a key role in recovery, so ensure you're fueling your body with a balanced diet rich in nutrients. Consider activities that promote relaxation and mental well-being, like meditation, gentle stretching, or a leisurely walk. These activities can help reduce stress and improve your sleep quality, which is paramount for recovery.

Remember, rest days are also an opportunity to reflect on your progress and prepare mentally for the upcoming training sessions. Review your goals, visualize your success, and set your mindset for the challenges ahead. This mental preparation is just as important as the physical training you're undertaking.

Enjoy your day off, knowing it's a stepping stone towards achieving your cycling goals. Your commitment to both training and rest is what will drive you to success in this program.
Details
Tuesday

Threshold Progression 3 x 15 min FTP

01:23:00108 TSSStructured Workout
Workout Description:

Session Focus: The main focus of this workout is on performing repeated intervals at your FTP, with variations in intensity to simulate real-world conditions and enhance your threshold power.

Interval Structure: The workout consists of multiple intervals at FTP level.

Duration: Each interval should last between 10 - 20 minutes, depending on your current training level and goals. Recovery periods between intervals should be about 50-75% of the interval duration, at a low intensity to facilitate recovery.

Total Workout Time: Aim for a total session duration, including warm-up and cool down, of about 60-90 minutes.

Mental Tips:

Embrace the Challenge: Acknowledge that FTP work is challenging but crucial for improvement. Embrace the effort required.

Focus on Form: During the hard efforts, focus on maintaining good cycling form. This includes a smooth pedal stroke, controlled breathing, and a stable upper body.

Positive Reinforcement: Use positive affirmations during tougher segments. Remind yourself of your goals and the benefits this training will bring.

Mindfulness: When the effort feels particularly challenging, bring your attention to the present moment. Concentrate on your breathing or pedal stroke.

Segment the Intervals: If an interval feels too long, mentally break it down into smaller segments, and focus on completing one segment at a time.

Reflect on Achievements: Post-workout, take a moment to recognize your effort and progress. Reflecting on what you've accomplished can be a significant mental boost.

Hydration and Nutrition Tips:

Hydrate Well: Drink plenty of fluids before, during, and after the workout. Consider an electrolyte drink if the session is particularly long or intense.

Fuel Up: Eat a balanced meal with carbohydrates and protein about 2 hours before the workout. This will provide sustained energy.
Intra-Workout Nutrition: For longer sessions, replenish with a carbohydrate source, such as an energy bar or gel, especially if the workout exceeds 60 minutes.

Recovery Nutrition: Post-workout, consume a meal or snack rich in carbohydrates and protein to aid recovery and muscle repair.

Cadence Tips:

Maintain a Steady Cadence: Aim for a consistent cadence within the 85-95 RPM range. This helps in sustaining power output and reducing muscular fatigue.

Adapt as Needed: Be prepared to adjust your cadence based on how you feel during the workout. Listen to your body and adapt as necessary.

By focusing on varied FTP intervals, this workout will significantly improve your power at threshold, endurance, and overall cycling performance. Remember, consistent effort and mental resilience are key to progressing in these challenging sessions.
Details
Wednesday

AE1. 9/1 Progressive.

00:58:0053 TSSStructured Workout
Workout Description:
Session Focus: The Aerobic Progression Workout is designed to gradually enhance your aerobic capacity and endurance. By progressively increasing the intensity and duration of your efforts, this workout helps build a stronger aerobic base, which is crucial for improving overall cycling performance and efficiency.

Interval Structure: The session involves a series of intervals that progressively increase in duration. Starting at a moderate pace and gradually ramping up to a higher intensity within the aerobic zone, these intervals are designed to challenge and improve your cardiovascular and muscular endurance.

Duration: The workout typically lasts between 60 to 90 minutes, with intervals varying in length based on your current fitness level and training goals.
Details
Thursday

Day Off / Recovery Ride

Day Off: Essential Rest and Recovery


Embrace this vital pause as an integral part of your training journey. Rest days are crucial for allowing your body to recover, repair, and strengthen after the intensive workouts you've been undertaking. This downtime is not just beneficial; it's necessary for muscle growth, injury prevention, and overall performance improvement.

Use this day to focus on aspects often overlooked during rigorous training days. Hydration and nutrition play a key role in recovery, so ensure you're fueling your body with a balanced diet rich in nutrients. Consider activities that promote relaxation and mental well-being, like meditation, gentle stretching, or a leisurely walk. These activities can help reduce stress and improve your sleep quality, which is paramount for recovery.

Remember, rest days are also an opportunity to reflect on your progress and prepare mentally for the upcoming training sessions. Review your goals, visualize your success, and set your mindset for the challenges ahead. This mental preparation is just as important as the physical training you're undertaking.

Enjoy your day off, knowing it's a stepping stone towards achieving your cycling goals. Your commitment to both training and rest is what will drive you to success in this program.
Details
Friday

Seiler - 103% FTP

00:58:0079 TSSStructured Workout
Session Focus: The Seiler Intervals Workout is designed to significantly boost your VO2 max and overall cycling performance by incorporating high-intensity efforts followed by adequate recovery periods. These intervals are based on the research of Dr. Stephen Seiler, emphasizing the importance of polarized training to maximize aerobic and anaerobic capacity.

Interval Structure: The session consists of multiple high-intensity intervals, typically performed at or above 90% of your maximum aerobic capacity, followed by recovery periods that allow partial recovery while maintaining an overall aerobic effort.

The intensity of these workouts will progress gradually. Adjust the intensity as needed.

For more information, refer to Seiler's paper: "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training."
Details
Saturday

Zone 2 - Aerobic Endurance - Longer Ride - 4 hours

04:00:00185 TSSStructured Workout
Workout Description:
Session Focus: This workout is designed to enhance your aerobic endurance and improve your ability to sustain moderate efforts over extended periods. The primary goal is to build a solid endurance base, which is crucial for long-distance cycling and overall cardiovascular fitness.

Interval Structure: The workout consists of a continuous, steady-paced ride at an endurance intensity (65-75% of FTP). This effort should feel comfortable but steady, allowing you to maintain a consistent pace throughout the session.


Recovery: Since this is a steady-state endurance ride, there are no specific recovery intervals. The focus is on maintaining a consistent, moderate effort throughout the entire session.

Final Thoughts:
An endurance ride is a cornerstone of effective cycling training. By focusing on aerobic endurance and sustaining moderate efforts, you'll build a strong foundation that supports more intense training and racing. Stay focused, stay positive, and remember that each ride brings you closer to your goals. Enjoy the journey and the progress you make along the way.
Details
Sunday

Active Recovery 1/2

01:00:0030 TSSStructured Workout
Session Focus: Today's workout is all about active recovery. The goal is to enjoy a relaxed ride, focus on easy pedaling, and give your body a chance to recover from more intense training sessions. This ride should be a pleasant, low-stress experience, allowing you to enjoy the simple pleasure of cycling without worrying about power numbers or pace.

Interval Structure: There are no structured intervals for this session. The entire ride should be at a low intensity, typically around 50-60% of your FTP. The focus is on gentle pedaling, keeping the effort light and easy. Enjoy life.
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:48:00 04:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:48:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr. Thomas Mortelmans

Endurance Sports Quest (ESQ) Coaching

Dr. Thomas Mortelmans, brings a unique blend of scientific insight and hands-on experience to ESQ Coaching. Specializing in endurance road cycling, he combines his extensive background in biomedical sciences and data analysis with a passion for cycling. His approach is evidence-based, focusing on tailored training programs that cater to athletes of all levels. Join Thomas at ESQ Coaching for a journey that's as exciting as it is effective, where every pedal stroke brings you closer to your dream

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.

$29.95 - Buy Now