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Si Bradeley Race Build – Free Training Plan

A structured 6-week cycling training block to take you from solid fitness to race-ready. Built and ridden by Si Bradeley. Around 6–8 hours per week, suitable for smart trainers or outdoor riding using power targets.

Who this plan is for

  • Riders with a good level of base fitness .
  • Available training time of 6–8 hours per week.
  • Access to a power meter or smart trainer.
  • Goal: improve race fitness, not just general endurance.

How the plan works

  • 3 key sessions per week: Sweet Spot, VO₂max, Threshold/Race.
  • Supported by endurance and recovery rides.
  • All intensities are given as % of FTP.
  • Key sessions link to MyWhoosh workouts you can ride directly in-game (where possible).

Weekly Breakdown

Week 1 – Base to Build

Focus: build aerobic base, introduce Sweet Spot and VO₂max structure.

Day Session Duration
Mon Endurance Ride (Z2 focus)
Optional MyWhoosh workout: 90 Minute Endurance 		1 h 30
Tue Sweet Spot Session – 2×10–15 min @ 88–95% FTP
Suggested MyWhoosh workout: Sweetspot 15 minute 		1 h 15
Wed Recovery Spin – easy Z1/Z2, high-cadence drills 0 h 45
Thu VO₂max Session – 5×3 min @ ~110–115% FTP
Suggested MyWhoosh workout: V02max 3min & 2min 		1 h 00
Fri Endurance + Technique – Z2 with cadence & sprint drills 1 h 30
Sat Rest Day –
Sun Threshold Session – 2×20 min @ ~95% FTP
Suggested MyWhoosh workout: Threshold 20 		1 h 40

Week 2 – Progressive Build

Focus: progress Sweet Spot & VO₂, add more climbing strength.

Day Session Duration
Mon Endurance + Low-Cadence Strength – Z2 with 3–4×6 min low cadence @ ~80 rpm
Comparable MyWhoosh style: Strength Endurance w/20sec #1 		1 h 30
Tue Sweet Spot Progression – 2×15 min @ 90–95% FTP
Suggested MyWhoosh workout: Sweetspot 15 minute 		1 h 20
Wed Recovery Spin – easy Z1/Z2, keep it light 0 h 45
Thu Max Aerobic Climb – VO₂ / climbing focus (3×3 min @ ~110% + 3×2 min @ ~115% FTP)
Suggested MyWhoosh workout: V02max 3min & 2min or another VO₂max climbing workout 		1 h 00–1 h 10
Fri Endurance + Sprints – Z2 with a few 10–12 sec sprints 1 h 30
Sat Rest Day –
Sun Threshold Over/Unders – 3×12 min (2 min ‘over’ / 2 min ‘under’ FTP)
Threshold / Over-Under style workouts in the MyWhoosh Threshold category pair well here. 		1 h 45

Week 3 – Recovery + Rebuild

Focus: reduced load, maintain intensity “touch”, absorb the first two weeks of work.

Day Session Duration
Mon Active Recovery Spin – very easy Z1/Z2, legs only 0 h 45
Tue Tempo / Sweet Spot Maintenance – 3×8 min @ ~88–92% FTP
Suggested MyWhoosh workout: Sweetspot 15 minute (or similar Sweet Spot/Tempo session) 		1 h 15
Wed Endurance Ride – steady Z2, smooth cadence 1 h 30
Thu VO₂ Touch-Up – short 1 min efforts @ ~110% FTP (reduced volume)
Any shorter VO₂max session from the VO2max category will work well here. 		1 h 00
Fri Optional Skills / Recovery – easy spin, cadence drills, or full rest 0 h 45
Sat Rest Day –
Sun Endurance + Aerobic Strength – Z2 with a few low-cadence efforts
Endurance & strength-endurance style workouts are ideal here. 		1 h 45

Week 4 – Strength & Threshold Block

Focus: more muscular endurance, sustained efforts and climbing strength.

Day Session Duration
Mon Strength Endurance – low-cadence intervals in Z3/Z4
Suggested MyWhoosh workout: Strength Endurance w/20sec #1 		1 h 00–1 h 05
Tue Sweet Spot – 3×10–12 min @ 90–95% FTP
Suggested MyWhoosh workout: Sweetspot 15 minute 		1 h 15
Wed Active Recovery – very easy spin, keep legs moving
Suggested MyWhoosh workout: Active Recovery 		0 h 45
Thu VO₂ / Climbing Focus – repeated 2–3 min efforts @ 110–120% FTP
Use any VO₂max Climb or Max Aerobic style workout from the VO₂max category. 		1 h 00–1 h 10
Fri Tempo with Cadence Targets – muscular endurance & pedalling skills
Suggested MyWhoosh workout: Tempo with Target rpm #3 		1 h 10
Sat Rest Day –
Sun Threshold Session – 2×20 min @ ~95% FTP
Suggested MyWhoosh workout: Threshold 20 		1 h 40

Week 5 – High-Intensity Race Block

Focus: VO₂max, anaerobic efforts and race-like intensity.

Day Session Duration
Mon Endurance with Surges – endurance + short 20s efforts
Suggested MyWhoosh workout: 20sec + Endurance #1 		1 h 20–1 h 25
Tue Supra-Threshold into VO₂ – hard over-FTP efforts
Suggested MyWhoosh workout: Supra-Threshold into VO2 #2 		1 h 00–1 h 05
Wed Recovery / Easy Endurance – Z1/Z2 only
Any Active Recovery or light Endurance session in MyWhoosh works well here. 		0 h 45–1 h 00
Thu VO₂ Micro-Intervals – 30/30s style session
Suggested MyWhoosh workout: 6min 30/30's from the VO₂max category. 		1 h 00–1 h 05
Fri Race Pace / Hard Tempo – sustained efforts just under/at FTP
Suggested MyWhoosh workout: Race Pace #1 or a similar Threshold/Tempo workout. 		1 h 00–1 h 10
Sat Rest Day –
Sun Race Simulation – hard group race or race-style workout
Option 1: Sunday Race Club in MyWhoosh
Option 2: a race-style session such as Short Climb Race Simulation from the VO₂max category. 		1 h 30–2 h 00

Week 6 – Taper & Race / FTP Test Week

Focus: reduce volume, keep intensity “sharp”, then race or test your fitness.

Day Session Duration
Mon Active Recovery – very easy spin, low heart rate
Suggested MyWhoosh workout: Active Recovery 		0 h 45
Tue Tempo / Sweet Spot Touch – 2–3×8–10 min @ upper Z3 / low Z4
Suggested MyWhoosh workout: Tempo with Target rpm #3 or any short Sweet Spot/Tempo session. 		1 h 00
Wed Endurance – keep it smooth and aerobic (Z2)
Suggested MyWhoosh workout: Zone 2 Endurance #1 or similar Endurance ride. 		1 h 00–1 h 15
Thu Pre-Race Openers – short bursts, not fatiguing
Suggested MyWhoosh workout: Pre-Race Session #1 		0 h 55
Fri Race Preparation – a few controlled efforts, plenty of recovery
Suggested MyWhoosh workout: Race Preparation – Road Race 		0 h 55–1 h 00
Sat Rest Day (full rest before key race/FTP effort) –
Sun Key Race or FTP Test Day
Option 1: Sunday Race Club / key race in MyWhoosh
Option 2: 20 min maximal effort to estimate FTP (or a structured FTP test in MyWhoosh). 		~1 h including warm-up