This is an evidence-based training plan for a six-week mesocycle. It is most appropriate for beginner and intermediate cyclists who are cycling 3-5 h per week, but can be handy for advanced athletes who are pressed for time and require shorter, high-quality workouts that will produce results.
The aim is to improve fatigue resistance and help you maintain your power output during a time trial or sustained effort. The target intensity is 90% of your HRmax and the interval duration is four minutes. It is preceded by one week of threshold testing and readiness workouts, and followed by a short taper and post-testing.