CoachingAnswer

WHAT HAPPENS IN THE BUILD PHASE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The rider entering their build phase

You've done 12+ weeks of base and want to know what to do now and in what order.

The rider who trains hard all year but lacks periodised intensity

You do intervals but not in a structured progressive sequence. Build phase thinking will fix this.

THE ROADMAN VIEW

The build phase is where training starts to look like training. Hard intervals, threshold work, real fatigue. But the thing that separates riders who peak properly from those who peak too early is how much base they brought into the build. If you've done 12–16 weeks of honest zone 2, the threshold sessions land on an aerobic engine that can absorb them. If you rushed the base, the first hard week of build feels fine but by week six you're accumulating fatigue faster than you're adapting.

The sessions themselves aren't complicated. Two hard sessions per week: one threshold day and one VO2max day. The threshold session builds the ceiling that racing happens at; the VO2max session pushes the roof above it. Everything else stays easy. The failure mode Anthony has seen in countless coached riders is adding a third or fourth hard session because 'two doesn't feel like enough'. Two done properly is a heavy load — three done moderately is a guaranteed plateau.

Progressive overload within the build matters too. Don't run the same 2×20 session at the same power for eight consecutive weeks. Add interval length, reduce recovery, or slightly increase target power every three weeks before a deload. The body adapts to a repeated identical stimulus and stops responding.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
Amateur riders typically err in the build by either introducing intensity too abruptly (no base underneath it) or adding too many hard sessions simultaneously. The World Tour model is disciplined about limiting genuinely hard sessions to two or three per week, with everything else supporting recovery and aerobic maintenance.
Hear it: Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang
Professor Stephen SeilerExercise physiologist, University of Agder
The most productive build phase layers intensity onto an aerobic base progressively — threshold first, then VO2max on top. The easy riding between hard sessions isn't filler; it's the recovery that allows the next hard session to produce a quality stimulus.
Hear it: 80/20 Training to Ride Faster | Dr Stephen Seiler

PRACTICAL APPLICATION

DO THIS WEEK

Run one threshold session per week
2×20 minutes at 95–105% FTP with 5 minutes easy recovery between. This is the most reliable build-phase FTP driver for amateurs. Hold power steady; don't start hard and fade. Add a third 20-minute rep or extend to 3×15 every three weeks to progress.
Add one VO2max session per week
5×4 minutes at 110–120% FTP, 4 minutes easy recovery. This lifts the ceiling your threshold work then pursues. One per week is enough — these cost more recovery than they look.
Keep all other rides in zone 2
Everything outside the two hard sessions stays genuinely easy. This is the same principle as the base phase, but it's harder to enforce because the fitness you've built makes zone 3 feel tempting. Protect the easy days.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEStarting build intensity without completing a proper base phase.
FIXIf you haven't done 10–12 weeks of mostly zone 2, delay build. The intensity won't stick properly on an incomplete aerobic foundation.
MISTAKEAdding three or four hard sessions per week in the build.
FIXTwo quality sessions done properly with adequate recovery produce more adaptation than four moderate ones. More hard sessions without more recovery just accumulates fatigue.
MISTAKEDoing the same intervals at the same intensity for the whole build.
FIXProgressively overload — extend duration, reduce recovery time, or raise intensity slightly — every three weeks to keep the adaptation signal moving.

FAQ

FREQUENTLY ASKED QUESTIONS

When should I start the build phase?

After a minimum of 10–12 weeks of base work, ideally 12–16. The transition point is when your zone 2 fitness feels solid — your easy rides feel genuinely easy and your heart rate at a given power has dropped. That's the base doing its job; now you can layer intensity on top.

Should I continue zone 2 during the build phase?

Yes, absolutely. Zone 2 remains the majority of training volume in the build. The build adds intensity; it doesn't replace easy riding. Most of your weekly hours should still be zone 2, with only the two quality sessions going hard.

How long should the build phase last?

Eight to ten weeks for most amateurs. Shorter than that and there's not enough time for the intensity to produce meaningful adaptation; longer and accumulated fatigue starts overwhelming recovery. After 8–10 weeks, move to the peak and taper.

Is sweet spot or threshold better in the build phase?

Threshold (95–105% FTP) is the more direct FTP-builder and the better choice for dedicated build sessions. Sweet spot (84–94%) can be used to add volume in other sessions if you want more stimulus than two pure hard sessions allow, but threshold should anchor the build quality.

What if my FTP doesn't improve during the build?

Check the usual suspects: are you testing rested at the end of the block, not mid-block on fatigue? Is your fuelling adequate for the hard sessions? Are your easy days genuinely easy? If all those are right and FTP still stalls, shorten the intervals and add a third weekly quality session cautiously.

RELATED EPISODES

HEAR THE CONVERSATIONS

Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang

80/20 Training to Ride Faster | Dr Stephen Seiler

Joe Friel's Cycling Training Plan Structure | Roadman Cycling