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12 WEEK PLAN 

For typical 10hr per week athlete

NOTE* - This is only an example of standard periodised plan, it will not be suited to everyone and should be followed with caution.  All training plans should be flexible and adjusted based on your health, rate of progression and availability. If this plan is not suitable for you, your schedule, goals, fitness level and rate of progression... contact us for 1 to 1 coaching where we will ensure you stay on track every step of the way.

Phase 1 - Aerobic Base 

MON

TUES

WED

THUR

FRI

SAT

SUN

WEEK 1

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 7hrs
Intensity - 0 


 

WEEK 2

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 8.5hrs
Intensity - 0 


 

WEEK 3

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 0 


 

WEEK 4

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 8.5hrs
Intensity - 0 


 

Phase 2 - Tempo / Threshold 

WEEK 5

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins 
2x 5min Tempo

3 or 4 out of 10 RPE for the most of this session but 2x 5mins @ 6/7 RPE

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins 
2x 5min Tempo

3 or 4 out of 10 RPE for the most of this session but 2x 5mins @ 6/7 RPE

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
10mins Tempo

3 or 4 RPE for this session.

Add in 10mins @ 6/7 RPE.

3hr 30mins
Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 30min


 

WEEK 6

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins 
2x 5min Threshold

3 or 4 out of 10 RPE for the most of this session but 2x 5mins @ 7/8 RPE

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins 
2x 10min Tempo

3 or 4 out of 10 RPE for the most of this session but 2x 10mins @ 6/7 RPE

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
20mins Tempo

3 or 4 RPE for this session.

Add in 20mins @ 6/7 RPE.

3hr 30mins
Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 40min


 

WEEK 7

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins 
3x 5min Threshold

3 or 4 out of 10 RPE for the most of this session but 3x 5mins @ 7/8 RPE

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins 
3x 10min Tempo

3 or 4 out of 10 RPE for the most of this session but 2x 10mins @ 6/7 RPE

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
2x 15mins Tempo

3 or 4 RPE for this session.

Add in 2x 15mins @ 6/7 RPE.

3hr 30mins
Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 1hr15


 

WEEK 8

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 0


 

Phase 3 - VO2 Max 

WEEK 9

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
4x 4mins VO2max

3 or 4 out of 10 RPE for this session with 4x 4mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
6x 1mins VO2 max

3 or 4 out of 10 RPE for this session with 6x 1mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
3x 10mins Tempo

3 or 4 RPE for this session.

Add in 3x 10mins Tempo efforts @ 6/7 RPE.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 48min


 

WEEK 10

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
4x 6mins VO2max

3 or 4 out of 10 RPE for this session with 4x 6mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
6x 2mins VO2 max

3 or 4 out of 10 RPE for this session with 6x 2mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
3x 12mins Tempo

3 or 4 RPE for this session.

Add in 3x 12mins Tempo efforts @ 6/7 RPE.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 1hr12


 

WEEK 11

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
4x 8mins VO2max

3 or 4 out of 10 RPE for this session with 4x 8mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
6x 3mins VO2 max

3 or 4 out of 10 RPE for this session with 6x 3mins @ 10 RPE. Recover well between efforts.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins
3x 15mins Tempo

3 or 4 RPE for this session.

Add in 3x 15mins Tempo efforts @ 6/7 RPE.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 1hr24


 

WEEK 12

Rest Day

Focus on rest & recovery. Get ready for the next session.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

​

1hr Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

1hr 30mins
Easy Ride

3 or 4 out of 10 RPE for this session.

Indoors or outdoors.

Rest Day

Focus on rest & recovery. Get ready for the next session.

2hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

3hr 30mins Endurance Ride

3 or 4 RPE for this session.

Feel free to make this a club run or group ride.

TOTAL; 
Volume - 10hrs
Intensity - 0


 

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