12 Week Indoor Power Builder: Ride + Lift ️ (Zwift Ready)

Who this plan is for

• You already train regularly and want structure. The plan assumes an established aerobic base.
• You can train 6 days a week, around 8 h in an average week.
• The longest session in the plan is 4:30 h — you need one day with that much room in it.
• You have 12 weeks before your goal. If you have fewer, pick a shorter plan.
• You train by power, with a power meter or smart trainer.

Not quite the right fit? See the Beginner version See the Advanced version See the 16-week plan

How the training works

• Polarized 80/20 distribution: most of the volume at low, controlled intensity, and a small — but well-placed — share at high intensity. The same methodology we use with our 1-1 coached athletes.
• Load progresses in blocks, with recovery weeks to absorb the work. It isn't a linear pile-up of kilometres.
• Strength work is built into the calendar rather than bolted on: sessions are placed so they don't compete with the key workouts.
• The plan runs on training zones. If you haven't set yours yet, email us and we'll help you work them out — support is included.

What you need

• A power meter or a smart trainer that measures power.
• A road bike or an indoor trainer.
• Gym access or basic equipment at home, depending on the plan variant.
• A TrainingPeaks account (the free tier is enough to follow the plan).

How it works in TrainingPeaks

• Every session syncs to your watch or head unit — Garmin, Polar, Wahoo, Suunto and others — as a structured workout, with the intervals and zones already loaded.
• You follow the plan from the TrainingPeaks app: today's session, the notes on each workout, and the full calendar.
• You pick the start date when you apply it, and the calendar arranges itself.
• The plan is re-usable: apply it again as many times as you like, at no extra cost.
• Unlimited email support, free. If something doesn't add up, write to us.