How to Build a Smart 12-Week Training Plan for the New Year
The Climb (#154)
January sees a huge surge in searches like “new year fitness plan” and “get fit 2026,” making it the perfect time to set up a 12-week cycling and strength program. This week's THE CLIMB newsletter explains how to build a simple periodised plan for fat loss, climbing gains, or performance improvements, ideal for busy riders with limited training time.
Every New Year, cyclists throw themselves into training with the same mindset: “new year, new me.”
Motivation peaks. Search trends go through the roof for things like “get fit 2026,” “new year workout plan,” and “lose weight after Christmas.” It happens every January without fail.
The problem? Most riders jump in without a plan. They either train too much, push too hard too soon, or chase a random mix of rides that don't connect to their actual goals. It works for about two weeks, then the wheels fall off.
I’ve done this myself. And I’ve coached enough cyclists over 40 to know one thing: you don’t need more enthusiasm. You need direction.
A structured 12-week phase is the most powerful way to rebuild fitness after the holidays, lose fat, and make real performance gains without burning out. It gives you clarity, focus, and a slow, steady progression that your body can actually handle.
Here’s how I lay out a typical 12-week cycling + strength block for my clients.
HOW TO STRUCTURE A 12-WEEK NEW YEAR TRAINING PHASE
I break it down into three clean blocks. Simple, manageable, and sustainable for someone with 4–7 hours a week.
WEEKS 1–4: FOUNDATION PHASE
This is where you rebuild the basics.
Focus on:
Light-to-moderate intensity
Strength training fundamentals
A small calorie deficit if fat loss is a goal
Restoring routine and consistency
Typical weekly plan:
Two Zone 2 rides
One short interval session (tempo / sweet spot)
One strength training session
Optional 90-minute weekend ride
One full rest day
Perfect for:
Fat loss, general fitness, getting back into rhythm after the holidays
WEEKS 5–8: BUILD PHASE
Now you increase training quality, not volume.
Focus on:
Progressive intensity
More structured work
Maintaining strength
Dialled-in fuelling
Typical weekly plan:
One tempo/sweet spot session
One VO2/threshold session
One strength session
One endurance ride
Optional recovery spin
One longer weekend ride (90–120 min)
Perfect for:
Climbing improvements, FTP gains, building confidence
WEEKS 9–12: PERFORMANCE PHASE
This is where everything sharpens up.
Focus on:
Maximising power
Race- or event-specific work
Maintaining calorie balance if also chasing fat loss
Recovery between key sessions
Typical weekly plan:
One high-intensity interval session (short, punchy efforts)
One threshold/sweet spot session
One strength “maintenance” session (20–25 min)
One endurance ride
One long ride or group ride
One full rest day
Optional mobility on off days
Perfect for:
Events, climbing goals, stronger group rides, peak fitness
A CUSTOMISABLE VERSION (EASY FOR BUSY RIDERS)
If you want something even easier, here’s the plug-and-play version.
Choose ONE goal:
👉 Fat loss
👉 Climbing improvement
👉 FTP increase
👉 General fitness/longevity
Then base your training around this simple weekly formula:
Goal: FAT LOSS
2 endurance rides
1 structured interval
1 strength session
Small calorie deficit
Focus on sleep
Goal: CLIMBING
1 long ride
1 VO2 session
1 tempo/sweet spot session
Strength: single-leg work + core
Goal: FTP INCREASE
2 sweet spot/threshold sessions
1 endurance ride
1 strength session
Fuel your hard days well
Goal: LONGEVITY / MAINTENANCE
2–3 easy rides
1 light strength session
Plenty of recovery
No calorie deficit
This is exactly how I build plans for clients who work full-time, have families, and can’t train like a pro. It’s sustainable and realistic. And the results always come from consistency—not chaos.
SET REAL EXPECTATIONS
This is the part cyclists don’t want to hear, but it’s the part that matters most:
Most people overshoot their goals because they’re trying to emulate pros who train 20 hours a week and recover like it’s their job.
You don’t need that.
You just need progression, consistency, and recovery.
If you follow the structure above, you’ll see improvements in:
✅ Fat loss
✅ Power
✅ Endurance
✅ Strength
✅ Confidence
✅ And your overall ability to handle more training
Small steps done well beat massive effort done inconsistently.
If you want help building a full 12-week plan that blends cycling, strength, nutrition, and recovery in a way that actually fits your life, that’s exactly what we do inside the Cycle Lean Project.
It’s designed for busy riders who want to lose fat, ride stronger, and finally train with consistency instead of guesswork.
And because it’s Boxing Day, I’m opening a 24-hour offer.
If you join the Cycle Lean Project today, you’ll get 10% off the full January 2026 fee.
This is only available for today, and it won’t be repeated.
If you want in, you can grab your Boxing Day discount here:
Click below and use the code "BOXING" at checkout.
Join the Cycle Lean Project – January 2026
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Project: This comprehensive, all-in-one product group coaching programme is everything you need to shed kgs and ride faster.
- The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.
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