This plan is designed to help a cyclist build toward their first cat 5 race. They can follow this plan with a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft word to open the workout descriptions. The cyclist should be able to comfortably ride for 1 hour before beginning this plan. They need to be able to ride for 6 days a week. One of those days is for 30 minutes, but most days are for about 1-1.5 hours. The longest ride is 2 hours. They should expect to gain fitness in all areas by following this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.