This plan is geared towards the beginner to intermediate cyclist seeking to improve performance in Criterium races. The plan is intended for someone who already has a moderate base established (~5-6 hours of easy to moderate cycling each week for at least 12 weeks).
This plan is a 12-week build phase for an intermediate cyclist. It incorporates four 3-week phases, with every third week being a recovery week. Cycling workouts are 5 days a week with two days being either rest days or active recovery.
Geared toward the intermediate cyclist or advanced cyclist in the mid-base phase of training. This plan will take a cyclist with a pre-existing base of easy to moderate training and improve cadence, force, and muscular endurance. This plan includes 7-11 hours of cycling each week.