Tim Cusick's Training Plan Library
Tim Cusick has written dozens of training plans for every element and genre of cycling, from road to mountain bike, from gravel to time trial, from cyclocross to indoor training, and everything in between. Scroll through our complete list of plans below, or check out our featured plans here.
Not sure which training plan to choose? Fill out our plan questionnaire, and Coach Kathy will send you a personalized recommendation for the plan(s) that will fit your training best.
Road Training Plans
Foundation training plans
Structured workouts - power, heart rate, and RPE
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Base 1, Base 2, and Build phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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1.1 Base 1 - 10 weeks $69.95
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1.2 Base 2 - 8 weeks $69.95
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1.3 Build - 8 weeks $69.95
Structured workouts - power, heart rate, and RPE
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Base 1, Base 2, and Build 1 phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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3.1 Base 1 - 10 weeks - $69.95
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3.2 Base 2 - 8 weeks - $69.95
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3.3 Build - 8 weeks - $69.95
Structured workouts - power, heart rate, and RPE
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Winter Base 1, Winter Base 2, and Spring Build phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Winter Base 1 - 10 weeks - $69.95
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Winter Base 2 - 8 weeks - $69.95
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Spring Build - 8 weeks - $69.95
Structured workouts - power, heart rate, RPE
26 weeks, 8-14 hours per week, $159.95
This full-season plan includes the Winter Base 1, Base 2, and Spring Build phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Winter Base Phase 1 - 10 weeks - $69.95
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Base Phase 2 - 8 weeks - $69.95
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Spring Build Phase - 8 weeks - $69.95
The Time-Challenged Cyclist: Undulating Periodization Base & Build
Structured workouts - power, heart rate, RPE
20 weeks, 6-8 hours per week, $129.95
The Time-Challenged Masters Cyclist: Undulating Periodization Base & Build
Structured workouts - power, heart rate, RPE
20 weeks, 6-8 hours per week, $129.95
Better Base, Better Peak Plans
Structured workouts - power, heart rate, RPE
16 weeks, $129
Building a solid foundation in the winter is crucial for a successful cycling season. These new plans include lots of new workouts, tips, and tricks that will build this solid base, integrating a science-based approach to progressive overload focused on improving cardiovascular and metabolic fitness with specific training protocols to simultaneously improve your neuromuscular capabilities and fatigue resistance. The whole-athlete approach will allow you to establish a high aerobic fitness, which is crucial for pushing through your build training phase.
Base Building Plus Plans
Structured workouts - power, heart rate, RPE
12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for mountain bike and time trial.
4 Weeks From Foundation to Early Peak Road Events
Structured workouts - power, heart rate
4 weeks, $39.95
Build training plans
Build to Peak Road Plans
Structured workouts - power, heart rate, RPE
8 weeks, $79
These plans build on your foundation work and translate your strong aerobic capacity to speed and performance as you prepare for your event/race season. The plans follow a pyramidal/polarized modality with a targeted ramp rate of 2-3 TSS per day each week.
Road 100 Event - 8 Weeks to Peak
Structured workouts - power, heart rate, RPE
8 weeks, 9-12 hours per week, $79.00
Road 200 Ultra Event - 8 Weeks to Peak
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $79.00
Road Multi-Day Ultra Event - 8 Weeks to Peak
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $79.00
Gran Fondo/Metric Century - 12 Weeks to Peak
Structured workouts - power, heart rate, RPE
12 weeks, 6-12 hours per week, $69.95
Long Gran Fondo or Full Century - 12 Weeks to Peak
Structured workouts - power, heart rate, RPE
12 weeks, 8-14 hours per week, $69.95
12 Weeks to Gran Fondo for the Time Challenged Athlete
Structured workouts - power, heart rate, RPE
12 weeks, 5-9 hours per week, $59.95
Tour of the Battenkill - 12 Weeks to Victory
Structured workouts - power, heart rate, RPE
12 weeks, 8-16 hours per week, $79.95
Gran Fondo New York 100 - 12 Weeks to Victory
Structured workouts - power, heart rate, RPE
12 weeks, 10-14 hours per week, $79.95
Save Your Season: 8 Weeks to High Performance Road Racing
Structured workouts - power, heart rate, RPE
9 weeks, 8-12 hours per week, $69.95
12 Weeks to Crushing the Local Group Ride
Structured workouts - power, heart rate, RPE
12 weeks, $79.95
Polarized Advanced 8 Weeks to Peak FTP
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $69.95
Polarized Advanced 8 Weeks to Peak Road
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $69.95
Tim and Emma's 8-Week Threshold Builder
Structured workouts - power, heart rate, RPE
8 weeks, 8-13 hours per week, $79.95
Tim and Emma's 8-Week Maintenance Plan
Structured workouts - power, heart rate, RPE
8 weeks, 6-9 hours per week, $79.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $69.95
Zwift Racing - 8 Weeks to Zwift Fast
Structured workouts - power, heart rate, RPE
8 weeks, 8-10 hours per week, $69.95
Structured workouts - power, heart rate, RPE
8 weeks, 6-8 hours per week, $69.95
Fast, Fit, and Lean - Combined Workout and Nutrition Plan
Structured workouts - power, heart rate, RPE
8 weeks, 6-7 hours per week, $39.95
Structured workouts - power, heart rate, RPE
12 weeks, 8-12 hours per week, $79.95
gravel Training Plans
gravel Training Plans
Unbound Gravel 100 - 12 Weeks to Victory - Classic
Structured workouts - power, heart rate, RPE
12 weeks, 12-16 hours per week, $79.95
Unbound Gravel 200 - 12 Weeks to Victory - Classic
Structured workouts - power, heart rate, RPE
12 weeks, 12-18 hours per week, $79.95
Save Your Season: 8 Weeks to High Performance Gravel Racing - Classic Zones
Structured workouts - power, heart rate, RPE
8 weeks, 10-12 hours per week, $69.95
Gravel Grinder Full Season - Classic Zones
Structured workouts - power, heart rate, RPE
26 weeks, 8-12 hours per week, $159.95
This full season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Gravel Base 1 and 2 - 10 weeks - $69.95
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Gravel Base 3 and 4 - 8 weeks - $69.95
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Gravel Build 1 and 2 - 8 weeks - $69.95
4 Weeks From Foundation to Early Peak Gravel Events
Structured workouts - power, heart rate
4 weeks, $39.95
Build to Peak Gravel Plans - Classic Zones
Structured workouts - power, heart rate, RPE
8 weeks, $79
These plans build on your foundation work and translate your strong aerobic capacity to speed and performance as you prepare for your event/race season. The plans follow a pyramidal/polarized modality with a targeted ramp rate of 2-3 TSS per day each week.
Gravel 100 Event - 8 Weeks to Peak
Structured workouts - power, heart rate, RPE
8 weeks, 9-12 hours per week, $79.00
Gravel 200 Ultra Event - 8 Weeks to Peak
Structured workouts - power, heart rate, RPE
8 weeks, 12-14 hours per week, $79.00
Gravel Grinder: 12 Weeks to Peak
Structured workouts - power, heart rate, RPE
12 weeks, $69.95
Mountain Training Plans
Structured workouts - power, heart rate, RPE
26 weeks, 8-12 hours per week, $159.95
This full season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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7.1 Base 1 and 2 - 10 weeks $69.95
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7.2 Base 3 and 4 - 8 weeks $69.95
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7.3 Build 1 and 2 - 8 weeks $69.95
Leadville Trail 100 MTB: 12 Weeks to Victory
Structured workouts - power, heart rate, RPE
12 weeks, 12-16 hours per week, $79.95
Save Your Season: 8 Weeks to High Performance Mountain Bike Racing
Structured workouts - power, heart rate, RPE
8 weeks, 10-14 hours per week, $69.95
4 Weeks From Foundation to Early Peak MTB Events
Structured workouts - power, heart rate
4 weeks, $39.95
Base Building Plus Mountain Bike Plans
Structured workouts - power, heart rate, RPE
12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and time trial.
Build to Peak Mountain Bike Plans
Structured workouts - power, heart rate, RPE
8 weeks, $79
These plans build on your foundation work and translate your strong aerobic capacity to speed and performance as you prepare for your event/race season. The plans follow a pyramidal/polarized modality with a targeted ramp rate of 2-3 TSS per day each week and are designed for intermediate/advanced riders.
cyclocross Training Plans
Polarized Advanced Cyclocross Plan
Structured workouts - power, heart rate, RPE
8 weeks, 10-12 hours per week, $69.95
Cyclocross: 10 Weeks to Peak
Structured workouts - power, heart rate
10 weeks, 10-12 hours per week, $59.99
Structured workouts - power, heart rate, RPE
8 weeks, 8-11 hours per week, $59.99
Intensive CX Block Training Masters
Structured workouts - power, heart rate, RPE
8 weeks, 8-11 hours per week, $59.99
indoor Training Plans
Zwift Gran Fondo/Metric Century
Structured workouts - power, heart rate, RPE
12 weeks, 8-12 hours per week, $69.95
Zwift Crit and Cyclocross HIIT Plan
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
RGT 50 Mile Sportive/Gran Fondo
Structured workouts - power, heart rate, RPE
12 weeks, 8-12 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-9 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-7 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 8-13 hours per week, $69.95
RGT Crit and Cyclocross HIIT Plan
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
RGT 100 Mile Sportive/Gran Fondo
Structured workouts - power, heart rate, RPE
12 weeks, 8-13 hours per week, $69.95
RGT Time Trial and Triathlon Plan
Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Indoor Masters Trainer Base Plan I
Hr/Wk 5-8, Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
4-8 weeks, 8-11 hours per week, $29.00
Time Trial Training Plans
Structured workouts - power, heart rate, RPE
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Foundation, Build, and Race Prep phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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5.1 Foundation - 14 weeks $69.95
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5.2 Build - 8 weeks $69.95
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5.3 Race Prep - 4 weeks $69.95
Save Your Season: 8 Weeks to High Performance Time Trialing
Structured workouts - power, heart rate, RPE
9 weeks, 10-14 hours per week, $69.95
Base Building Plus Time Trial Plans
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Structured workouts - power, heart rate, RPE
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12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and mountain bike.
12 Weeks to Peak Time Trial
Structured workouts - power, heart rate, RPE
12 weeks, 10-12 hours per week, $79.95
iLevels Training Plans for cyclists
Road Training Plans with WKO iLevels
Based on your power-duration curve metrics from WKO
26 weeks, 8-12 hours per week, $159.95
This full season plan includes the Base 1, Base 2, and Build 1 phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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2.1 Base 1 - 10 weeks - $69.95
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2.2 Base 2 - 8 weeks - $69.95
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2.3 Build - 8 weeks - $69.95
Based on your power-duration metrics from WKO
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Base 1, Base 2, and Build 1 phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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4.1 Base 1 - 10 weeks - $69.95
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4.2 Base 2 - 8 weeks - $69.95
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4.3 Build - 8 weeks - $69.95
Based on your power-duration metrics from WKO
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Winter Base 1, Winter Base 2, and Spring Build phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Winter Base 1 - 10 weeks - $69.95
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Winter Base 2 - 8 weeks - $69.95
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Spring Build - 8 weeks - $69.95
Based on your power-duration metrics from WKO
26 weeks, 8-14 hours per week, $159.95
This full-season plan includes the Winter Base 1, Base 2, and Spring Build phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Winter Base Phase 1 - 10 weeks - $69.95
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Base Phase 2 - 8 weeks - $69.95
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Spring Build Phase - 8 weeks - $69.95
The Time-Challenged Cyclist: Undulating Periodization Base & Build
Based on your power-duration metrics from WKO
20 weeks, 7-10 hours per week, $129.95
The Time-Challenged Masters Cyclist: Undulating Periodization Base & Build
Based on your power-duration metrics from WKO
20 weeks, 7-9 hours per week, $129.95
Save Your Season: 8 Weeks to High Performance Road Racing
Based on your power-duration metrics from WKO
9 weeks, 10-13 hours per week, $69.95
Tour of the Battenkill - 12 Weeks to Victory
Based on your power-duration metrics from WKO
12 weeks, 12-16 hours per week, $79.95
Gran Fondo New York 100 - 12 Weeks to Victory
Based on your power-duration metrics from WKO
12 weeks, 12-14 hours per week, $79.95
Zwift Racing - 8 Weeks to Zwift Fast
Based on your power-duration metrics from WKO
8 weeks, 9-11 hours per week, $69.95
Polarized Advanced 8 Weeks to Peak FTP
Based on your power-duration metrics from WKO
8 weeks, 12-14 hours per week, $69.95
Polarized Advanced 8 Weeks to Peak Road
Based on your power-duration metrics from WKO
8 weeks, 12-14 hours per week, $69.95
Base Building Plus Road Plans
Based on your power-duration metrics from WKO
12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for mountain bike and time trial.
12 Weeks to Crushing the Local Group Ride
Based on your power-duration metrics from WKO
12 weeks, 6-12 hours per week, $79.95
Cyclocross Training Plans with WKO iLevels
Polarized Advanced Cyclocross Plan
Based on your power-duration metrics from WKO
8 weeks, 9-11 hours per week, $69.95
Cyclocross: 10 Weeks to Peak
Based on your power-duration metrics from WKO
10 weeks, 10-12 hours per week, $59.99
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Beginner/Intermediate
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Advanced
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Masters Beginner/Intermediate
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Masters Advanced
Intensive CX Block Training
Based on your power-duration metrics from WKO
8 weeks, 9-11 hours per week, $59.99
Intensive CX Block Training Masters
Based on your power-duration metrics from WKO
8 weeks, 9-11 hours per week, $59.99
Gravel Training Plans with WKO iLevels
Unbound Gravel 100 - 12 Weeks to Victory
Based on your power-duration metrics from WKO
12 weeks, 12-16 hours per week, $79.95
Unbound Gravel 200 - 12 Weeks to Victory
Based on your power-duration metrics from WKO
12 weeks, 12-18 hours per week, $79.95
Save Your Season: 8 Weeks to High Performance Gravel Racing
Based on your power-duration metrics from WKO
8 weeks, 11-13 hours per week, $69.95
Gravel Grinder Full Season Plan
Based on your power-duration metrics from WKO
26 weeks, 8-12 hours per week, $159.95
This full season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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Gravel Base 1 and 2 - 10 weeks - $69.95
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Gravel Base 3 and 4 - 8 weeks - $69.95
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Gravel Build 1 and 2 - 8 weeks - $69.95
Mountain Bike Training Plans with WKO iLevels
Based on your power-duration metrics from WKO
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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8.1 Base 1 and 2 - 10 weeks $69.95
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8.2 Base 3 and 4 - 8 weeks $69.95
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8.3 Build 1 and 2 - 8 weeks $69.95
Leadville Trail 100 MTB: 12 Weeks to Victory
Based on your power-duration metrics from WKO
12 weeks, 12-18 hours per week, $79.95
Save Your Season: 8 Weeks to High Performance Mountain Bike Racing
Based on your power-duration metrics from WKO
8 weeks, 11-13 hours per week, $69.95
Base Building Plus Mountain Bike Plans
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Based on your power-duration metrics from WKO
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12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train, and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and time trial.
Time Trial Training Plans with WKO iLevels
Based on your power-duration metrics in WKO
26 weeks, 8-12 hours per week, $159.95
This full season plan includes the Foundation, Build, and Race Prep phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
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6.1 Foundation - 14 weeks - $69.95
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6.2 Build - 8 weeks - $69.95
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6.3 Race Prep - 4 weeks - $69.95
Save Your Season: 8 Weeks to High Performance Time Trialing
Based on your power-duration metrics from WKO
9 weeks, 11-13 hours per week, $69.95
Base Building Plus Time Trial Plans
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Based on your power-duration metrics in WKO
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12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and mountain bike.
Based on your power-duration metrics in WKO
26 weeks, 8-12 hours per week, $159.95
This full-season plan includes the Foundation, Build, and Race Prep phases, plus a free functional strength program eBook and a nutrition eBook. Each phase can also be purchased separately:
-
6.1 Foundation - 14 weeks - $69.95
-
6.2 Build - 8 weeks - $69.95
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6.3 Race Prep - 4 weeks - $69.95
Base Building Plus Time Trial Plans
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Based on your power-duration metrics in WKO
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12 weeks, $99.00
These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and mountain bike.
Other Training Plans for cyclists
Strength Circuit Training Program
Winter strength training program for cyclists
8 weeks, $49.00
Transition/Prep Training Plan
Structured workouts - power, heart rate, RPE
4-8 weeks, 8-11 hours per week, $29.00
WKO Power Duration Testing Protocol
iLevels initial and ongoing testing protocols
2-3 weeks, $9.99
Strength Resistance Training Program
Winter strength training program for cyclists
12 weeks, $19.95
Functional Strength Training Program
Functional strength training for cyclists
8 weeks, $19.95
Want a custom training plan built for you?
If you don't find the perfect plan in our catalog, we would love to create a custom training plan that's designed specifically for your goals and training time. Here are a few of the benefits of a custom training plan:
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A fully personalized training plan designed by a BaseCamp coach focused on your goals and schedule
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One-on-one initial plan review meeting to make sure you understand your plan and are ready to move forward
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Ongoing plan edits or questions can be addressed by purchasing additional consulting time with your coach
Want to learn more about why your training plan works? Take our online power training course!
If you're looking to go deeper with your power knowledge as you train, check out TrainingPeaks' Power Certification Course written by Tim Cusick. The course is designed for both athletes and coaches who want a more in-depth understanding of power training and its complexities, and who want to learn how best to interpret data to improve performance.
Training plan comparison
Not sure how to choose a training plan? This page provides a handy comparison of Tim Cusick's major training plans and plan series to give you the knowledge you need to choose the training plan that can take your training where you want it to go. Click here or scroll down for a calendar showing the phases of a typical training year.
Cyclocross training plans
Trainer/indoor cycling training plans
Training calendar
This is a general guide for when to choose various plans throughout the training and racing seasons in the northern hemisphere.