Block Periodisation: The Smarter Way to Break Through a Cycling Plateau

Most cyclists are familiar with what I call the “kitchen sink approach”—mixing endurance, sprint, threshold, and recovery all in the same week. While this works for variety and general development, it often fails to create the depth of adaptation needed to level up performance.

That’s where block periodisation comes in.

This training method structures your program into dedicated blocks—each focused on a single physiological priority like VO₂max, threshold, or endurance—over 1 to 4 weeks. By concentrating the training stimulus and following it with a planned recovery phase, block periodisation helps athletes progress faster and more predictably.

Why Block Periodisation Works

Compared to traditional mixed-load training, block periodisation offers clear benefits:

• Targeted AdaptationTraining one energy system at a time creates a more potent stimulus. This is especially effective for VO₂max and threshold development.

• Smarter RecoveryRecovery phases are built in after each block, which helps prevent overtraining and enhances long-term adaptation.

• Higher Quality SessionsNarrowing your focus improves your ability to hit key intensities with precision and purpose.

• Performance OutcomesResearch shows greater gains in VO₂max, threshold power, and time trial performance when using block periodisation compared to traditional models.

Challenges to Consider

Like any high-performance method, block periodisation has trade-offs:

• Mental fatigueRepeated sessions within the same intensity zone (e.g. threshold blocks) can become mentally demanding.

• High physical loadConcentrated efforts mean you’ll feel the strain—especially if recovery is overlooked.

Who This Plan Is For

Block periodisation is best suited to:

• Intermediate to advanced cyclists training 8–14 hours/week

• Riders aiming to improve threshold power, VO₂max, or race-specific performance

• Athletes preparing for events like time trials, criteriums, or endurance track racing

It’s not ideal for beginners, or anyone training fewer than 6 hours per week.

What to Expect

The program is built on a 3:1 structure—three loading weeks followed by one deload week. Each block targets one specific capacity with purposeful session design.

Expect to see:

• Steady-state threshold intervals

• VO₂max work (short rest, high intensity)

• Torque and low-cadence intervals

• Micro-interval repeaters for aerobic load

Recovery is integral. Intensity and volume build across each block, but deloads are non-negotiable.

Results You Can Expect

Cyclists who follow block periodisation consistently report:

• 5–10% improvements in 20–40 min power

• Improved ability to sustain efforts during races

• Greater fatigue resistance on long rides and multi-day training blocks

  
  

Ready to Break Through?

If you’ve hit a performance plateau—or want a smarter way to peak for your next big ride—block periodisation might be what your training has been missing.

Visit mybestseason.net to explore personalised coaching plans built around your goals, your calendar, and your physiology.