12 week Advanced 
 
Ideal for an advanced rider who has seen performance stagnation as the program will provide additional volume. This program also uses higher intensity to a greater extent in the final weeks leading up to the event compared with an intermediate program
 
The underpinning element of the program is to create greater capacity at the threshold, which will push threshold power upwards. As well as improve fatigue resistance. Then to use that capacity to improve VO2max response and finally sharpen up power repeatability.

Power Based
12 Weeks
 
Equipment needed:
- Cycling Computer/Watch that is power compatible OR 3rd Party App (Zwift) that can display power reading.
 
It is a progressive program that challenges the rider each week.
-4-10 hours per week 
- Includes a recovery block every 4th week.
- 1 hour to 1:30 hour workouts during the week
- Volume rides on the weekend
- 2 rest days per week (Monday & Friday)
- 2 Functional Threshold Test
 
Riders will make use of power during the program
 
- All rides can be done outdoors or on a Smart Trainer
 
Before you start this program: make sure you are averaging at least 4 hours a week and including one intensity session for the last 5 weeks