About This Plan

This plan is designed for athletes who have some fitness under their belt but don’t have a lot of time for training. It’s great for strong beginner and intermediate riders, too, and will build your fitness progressively over twelve weeks so you’ll be ready for a 50-mile gran-fondo-type event.

A typical week is 5 days of training: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday active recovery or rest; Saturday, Sunday 1.5- to 3-hour workouts


Progressive schedule with rest week every fourth week


Testing included to assure accurate training


Workouts accommodate power, heart rate, and perceived exertion


Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train

Benefits of this plan

Written by Tim Cusick, coach of multiple champions, with coaching tips throughout


If you follow the plan as written, you will increase your fitness and race/event performance


Our user guide helps you through the entire process


Get access to videos and educational webinars from Coach Tim


A free strength training routine is attached to the first day of the plan

Athlete Testimonial

I've loved both of the Tim Cusick plans that I have purchased. They are straightforward to understand and I have been able to make huge gains each time I've done them. For an "off the rack" training plan there is nowhere else I am going! (Emerson E.)

We've got more plans!

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.

Questions?

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.