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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 Plans

Road Training Plans 

Foundation training plans

1.4 Full Season

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:

 

3.4 Full Season Masters

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:

Gran Fondo Full Season

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:

Full Season Stage Race

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:

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 Road 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

Criterium - 12 Weeks to Peak

Structured workouts - power, heart rate, RPE

12 weeks, 5-8 hours per week, $69.95

8 Weeks to Conquering Everest

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

8 Weeks to Better Fitness

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

12 Weeks to Fast

Structured workouts - power, heart rate, RPE

12 weeks, 8-12 hours per week, $79.95

Gravel Plans

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:

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 Plans

Mountain Training Plans 

7.4 Full Season Mountain Bike

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:

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.

4 Weeks From Foundation to Early Peak MTB Events

Structured workouts - power, heart rate

4 weeks, $39.95

  • 10-12 hours per week

  • 12-14 hour per week

Cyclocross Plans

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

Intensive CX Block Training

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 

Indoor 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

RGT Road Race Plan

Structured workouts - power, heart rate, RPE

12 weeks, 5-8 hours per week, $69.95

Indoor Trainer Base Plan I

Structured workouts - power, heart rate, RPE

12 weeks, 5-8 hours per week, $69.95

Indoor Trainer Base Plan II

Structured workouts - power, heart rate, RPE

12 weeks, 5-9 hours per week, $69.95

Indoor Trainer HIIT Plan

Structured workouts - power, heart rate, RPE

12 weeks, 5-7 hours per week, $69.95

Zwift Long Gran Fondo/Century

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

Transition/Prep Training Plan

Structured workouts - power, heart rate, RPE

4-8 weeks, 8-11 hours per week, $29.00

Time Trial Training Plans 

TT Plans

5.4 Full Season Time Trial

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:

 

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

  • 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 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

iLevels Plans

Road Training Plans with WKO iLevels

2.4 Full Season

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:

 

4.4 Full Season Masters

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:

Full Season Gran Fondo

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:

Full Season Stage Race

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:

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

  • Beginner/Intermediate

  • Advanced

  • Masters Beginner/Intermediate

  • 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:

  • Gravel Base 1 and 2 - 10 weeks - $69.95

  • Gravel Base 3 and 4 - 8 weeks - $69.95

  • Gravel Build 1 and 2 - 8 weeks - $69.95

Mountain Bike Training Plans with WKO iLevels

8.4 Full Season Mountain Bike

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:

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

  • 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 road bike and time trial.

Time Trial Training Plans with WKO iLevels

6.4 Full Season Time Trial

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:


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

  • Based on your power-duration metrics in 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 road bike and mountain bike.

6.4 Full Season Time Trial

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:

Base Building Plus Time Trial Plans

  • Based on your power-duration metrics in 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 road bike and mountain bike.

Other Plans

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

Custom Plans
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:

  • A fully personalized training plan designed by a BaseCamp coach focused on your goals and schedule

  • One-on-one initial plan review meeting to make sure you understand your plan and are ready to move forward

  • Ongoing plan edits or questions can be addressed by purchasing additional consulting time with your coach

Click here to purchase your custom training plan.

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
Plan Finder

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.

Calendar
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