This training plan is for newer to intermediate cyclists for base training. The plan assumes that the athlete has been riding 3-4 hours per week and can start with endurance riding of 90 minutes in one workout.
It has a minimum weekly volume of 4:20, maximum of 8:20, an average of 6.2 hours per week, and includes two full days off per week (Monday and Friday). Longer endurance rides are on the weekends, with a maximal workout time of 80 minutes during the weekdays. This plan also includes basic strength sessions.

This plan utilizes a combination of power and heart rate (HR) based workouts. It utilizes power for interval type work, and heart rate for longer endurance work. In general, the interval work is best performed indoors on a trainer for most people. To utilize this plan, you will need both a power meter and a heart rate monitor.