Cycling race preparation plans

Sample week: First Race Ready

Week 1 of First Race Ready · Beginner

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First Race Ready

Beginner · 8 weeks · Goal: Race Prep

Eight-week preparation for a first cycling race. VO2 Max intervals progress from 1-min to 3-min efforts. Threshold work builds from 2x10 min to 3x10 min. Week 7 adds race-specific over-under intervals. Week 8 tapers for race day.

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Group Ride Confidence

Beginner · 6 weeks · Goal: Race Prep

Six-week plan to build pack-riding skills through structured surge work. Acceleration drills and surge-and-recover intervals prepare for group ride dynamics. Weekly group ride participation progresses from easy social to moderated pace.

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Threshold & Punch Builder

Beginner · 4 weeks · Goal: Race Prep

Four-week focused plan to raise FTP tolerance and add punch for short sharp efforts. Threshold repeats build from 3x8 min to 2x15 min. VO2 Max punches progress from 10x30s to 6x1 min. Short, intense format ideal between training blocks or pre-race.

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6-Week FTP Builder

Intermediate · 6 weeks · Goal: Race Prep

Six-week FTP improvement block. Sweet spot provides the foundation; threshold is the target. Week 5 adds VO2max to push the ceiling. Designed to raise FTP 5–10% in 6 weeks.

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Criterium Ready

Intermediate · 10 weeks · Goal: Race Prep

10-week criterium race preparation plan. Progressive VO2 max to anaerobic capacity to repeatability sets. Short hard surges simulate crit demands. Peak repeatability targets 6 sets of 3x 1-minute hard efforts. Race week taper included.

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Road Race Fitness

Intermediate · 12 weeks · Goal: Race Prep

12-week road race preparation plan. Two-phase structure: sweet spot and threshold build (weeks 1-4), VO2 max and over-under peak (weeks 6-9). Combined threshold-plus-VO2 sessions and race simulation in week 10.

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Time Trial Focus

Intermediate · 8 weeks · Goal: Race Prep

8-week time trial preparation plan. Threshold intervals at TT pace in aero position drive sustained power capacity. Half-distance and full-distance TT rehearsals. Taper into event week with short TT pace shakeout.

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8-Week Threshold Power

Advanced · 8 weeks · Goal: Race Prep

High-intensity race preparation. Threshold and VO2max are the primary drivers with recovery weeks at 3 and 6. Week 7 peaks with intervals. Week 8 tapers for a target event.

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Criterium & Circuit Race Peak

Advanced · 10 weeks · Goal: Race Prep

10-week crit-specific plan with VO2max repeatability, micro-intervals, and race-pace surges. Sharp peaking with recovery weeks at 4 and 8.

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Road Race Endurance & Attacks

Advanced · 12 weeks · Goal: Race Prep

12-week road race training with sustained breakaway efforts, repeated attacks, and race-simulation surges during long rides. Peak at week 7, race at week 12.

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Time Trial & Individual Effort Specialist

Advanced · 8 weeks · Goal: Race Prep

8-week TT training with extended threshold intervals, pacing practice, and full TT simulations. Taper and race at week 8.

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12-Week VO2max Peak

Elite · 12 weeks · Goal: Race Prep

Elite-level aerobic capacity plan. Built on a sweet spot foundation with progressive VO2max overload. Designed for riders targeting stage races, criteriums, or climbing-heavy events. Two recovery weeks and a final taper.

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10-Week Race Prep

Elite · 10 weeks · Goal: Race Prep

Elite road racing preparation combining threshold, VO2max, and neuromuscular work for complete race readiness. Targets criterium and road race performance with surge tolerance, tactical power, and sprint sharpness.

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Peak Race Block

Elite · 14 weeks · Goal: Race Prep

Fourteen-week elite A-race preparation with four distinct phases: base sharpening, race specificity, peak performance, and sharp taper. Combines VO2max intervals, threshold repeats, neuromuscular sprints, and race simulation rides. For Cat 1 / Pro riders targeting a single A-priority event.

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Crit Racing Focus

Elite · 10 weeks · Goal: Race Prep

Ten-week elite criterium racing plan built around sprint repeatability and anaerobic capacity. Heavy neuromuscular work with progressive intensity, race simulation sessions, and final taper. For riders targeting crit series and omnium events.

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Time Trial Specialization

Elite · 8 weeks · Goal: Race Prep

Eight-week elite TT plan focused on sustained threshold power and aerodynamic pacing. Progressive extension of TTP intervals from 2x15 min to full-distance rehearsal. Includes TT position practice and aero pacing drills. For riders targeting individual and team time trials.

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Workouts for this goal

Explore threshold cycling workouts and cycling interval workouts to understand related session types. Compare all cycling training plan summaries or read how to choose and follow a plan in Glood.