All plans and guides are delivered as PDF files.


  • Race at a high-level (Cat 1-2/A-B grade).
  • Train at least five days a week, sometimes more.
  • Are at the pointy end of the bunch when crunch time comes.
  • Have started to drift a bit from your once dedicated and motivated self and need some purpose and structure in training.
  • Would love to train full-time, but have a family and a job who are less enthusiastic about that idea.


  • Weeks 1-4: A solid four-week block, with plenty of threshold and race simulation.
  • Week 5: A recovery week that drops volume, but keeps intensity.
  • Weeks 6-9: Another big push into your upper limits.
  • Week 10: An easy week, but some intensity to put the final polish on your form.


  • Eight to nine hours a week
  • Six days a week (three indoor, three outside). 
  • Is Mt. Sufferlandria erupting and the ash cloud is forcing you to ride indoors. That's OK, you can do each workout on your trainer. Simply reduce the duration by 25% but increase the RPE by 1. (Not sure what this means? It's all explained in detail in the plans.)


  • The Long Scream
  • The Rookie
  • Nine Hammers
  • Violator
  • Half is Easy
  • Angels 2015
  • The Hunted
  • A Very Dark Place
  • Downward Spiral
  • Extra Shot
  • The Wretched

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