Procedure

1. Assess Readiness and Set Baselines

   • Confirm the user has an aerobic foundation and can commit 6–10 hours per week.
   • Use compute_hr_zones or record the user's current Functional Threshold Power (FTP) to define training zones.
   • Define intensity zones: Zone 1 (Recovery), Zone 2 (Endurance/Aerobic), Tempo (76–88% FTP), and Sweet Spot (88–93% FTP).

2. Phase 1: Aerobic Base (Weeks 1–4)

   • Goal: Build aerobic capacity using a 3:1 loading-to-recovery ratio.
   • Progression: Increase "Long Ride" duration by 15–30 minutes weekly.
   • Workouts: Schedule 60–90m Z2 rides on weekdays and progressive Z2 rides on Sundays.
   • Week 4 (Deload): Reduce total volume by 40–50% using Zone 1 for recovery.

3. Phase 2: Build & Muscular Endurance (Weeks 5–8)

   • Goal: Raise FTP and increase fatigue resistance through Sweet Spot (SS) intervals.
   • Tuesday Intervals: Schedule progressive SS blocks (e.g., 2x15m, 3x15m, 2x20m at 88–93% FTP).
   • Sunday Progression: Include Tempo blocks (76–88% FTP) within long Z2 rides (starting at 30m, increasing to 60m).
   • Week 8 (Deload): Execute a recovery week with 40–50% volume reduction.

4. Phase 3: Specificity & Peak (Weeks 9–12)

   • Goal: Event simulation and tapering.
   • Week 9: Focus on event-specific terrain for the 5-hour long ride.
   • Week 10 (Fatigue Build): Schedule back-to-back long rides (3h Z2 Saturday followed by 4h Z2 Sunday) to simulate late-event fatigue.
   • Week 11 (Taper): Reduce volume by ~50% from Week 10; maintain high-end neuromuscular familiarity with 2x10m SS efforts early in the week.
   • Week 12 (Event Week): Low-volume recovery (Z1) early in the week, total rest on Friday/Saturday, and the Gran Fondo event on Sunday.

5. Monitoring and Adjustment

   • Ensure ~80% of total volume remains at low intensity (Zone 2) to maintain the pyramidal distribution.
   • Verify weekly volume increases stay within a 5–10% range.
   • Use create_workout to log specific interval targets for the user.