Pro Race Prep — 16-Week Periodised Plan

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A 16-week pro-style block periodisation plan for competitive cyclists and ambitious amateurs targeting a peak event. Built on durability, repeatability, and race-day execution. Ins ide the PDF: • 16 weeks: base, build, specialty, taper • 15 to 22 hrs/week, 6 rides plus strength • Sub-threshold durability blocks (3 to 5 hr efforts) • VO2max work including Rønnestad style 30/30, 40/20, and 30/15 micro-intervals • Race-specific micro-cycles (crit, GC, climbing, TT) • Full gym schedule with specific exercises, sets, and reps included at the end of the guide • Recovery, nutrition, and race-week travel protocols Format: PDF plus .zwo files and spreadsheet tracker. Show more