This wasn’t the newsletter I meant to send today.

But after posting “Build the Perfect 7-Day Training Plan” on YouTube earlier this week, my inbox and Instagram DMs blew up. And I didn’t want the newsletter crew missing out on something that clearly struck a chord.

So… let's talk about what a really good 7-day training week looks like.

But first — let’s be real: there’s no such thing as the perfect plan.
You’re different from me. I’m different from the next rider. We all come into cycling with our own story — different sports backgrounds, injuries, experience, time to train, and goals.

So what follows isn’t a prescription. It’s a framework.
If you had seven free days and wanted to train smart, here’s how I’d approach it.

The Big Idea: Variety + Structure = Gains
Most people ride without a plan. Some are stuck on cookie-cutter programs from 10 years ago.
This plan shows what structured, modern training can look like. It’s built around principles from some of the best minds in cycling science.

And no, you can’t just copy-paste this week forever. Why?
Progressive overload.
If you repeat the same week endlessly, you’ll stall. Think of that friend who’s been going to the gym twice a week for years with zero change.

Step One: Know Your Zones
Before you even start this plan, you need to test.
Do a 20-minute effort (25 if using HR instead of power). Even pacing. Negative split it. Go full gas in the last minute — to quote my old coach Michael Barry:

“Go ‘til you see Jesus.”
Once done, plug your average into our free zone calculator and let’s get to work.

The 7-Day Layout
Here’s how I’d structure it:

Monday – OFF
Not a recovery ride. Proper rest. Some light stretching or hip mobility if you like. But don’t kid yourself — active recovery is a myth.

Tuesday – Supra-Threshold Intervals
4x8 minutes at upper Zone 4.
This is about pulling your threshold ceiling higher. Hard but manageable. Do it indoors or on a quiet climb for focus.

Wednesday – Zone 1 Ride
Yes, Zone 1. Really easy.
You’ll feel like a fraud on your aero bike crawling along, but this is metabolic magic: better fat oxidation, more mitochondria, and improved oxygen delivery. Leave your ego at the door.

Thursday – VO₂ Max Intervals
Classic 4-minute efforts (with 6-minute recoveries).
They hurt. And they should. This is the work that moves the needle. Lean into it.

Friday – OFF Again
Same as Monday. Stretch, prep, recover. You’ve earned it.

Saturday – Group Ride
Not just for fitness.
It’s where you sharpen your skills — handling, cornering, community. Never underestimate the value of the group ride.

Sunday – Zone 2 Endurance
The long, steady ride. Ideally with mates — but only if they’re riding the right pace. Stay disciplined. Avoid turning this into a race.

Anthony

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