Most class-only indoor cyclists never improve. They attend three or four classes a week for years. They show up. They sweat. They hammer every interval the instructor calls. They buy the bike pedals with the integrated power meter. Their functional threshold power changes by single digits across multiple seasons.
The reason is not effort. The reason is structure.
Inside this one
- Twelve-week base-build-peak periodisation — forty-eight structured sessions
- Polarised eighty-twenty intensity distribution — the operational principle in elite endurance
- Power-based or heart-rate-based prescription (either works)
- Sweet-spot intervals, threshold work, VO2max intervals — block-specific
- Built-in recovery weeks at four and eight
- Companion spreadsheet tracking power, heart rate, RPE, recovery
The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →