This program is aimed at intermediate level athletes who want to improve aerobic fitness so that they can ride faster for longer. It is beneficial to establish aerobic fitness for road, mountain bike, gravel and track cycling.

The program focuses on frequent training and on the quality of the sessions. The sessions are best performed on an indoor trainer. It follows a 2 days "on", 1 day "off", 3 days "on" and 1 day "off" flow. The time per day is between 50 minutes and 1h15min in duration.

Up to 80% of the riding is in upper Zone 2 to give maximum gains. There is one test to start off and 4 x VO2 max efforts in the program over the 4 weeks. All the aerobic sessions are based on Heart rate and the VO2 max efforts uses power (they can also be done based on perceived exertion).

Training time required is between 5h to 5h45min per week.

Simple goals for this program are:
1. Establish current threshold numbers
2. To ride 5 times a week
3. To spend quality time in upper Zone 2 (up to 80% of the time)
4. Complete 4 x high quality VO2 max sessions over the 4 weeks