EVOLVE COACHING · PLAN FINDER
PLAN LOOK-UP TABLE
Every Evolve plan at a glance, grouped by focus. Prices are one-time purchases and every plan drops straight into TrainingPeaks, Zwift ready. The free 2-week starters let you try each engine at no cost. 100 plans in total.
FREE 2 WEEK STARTERSTry Evolve free: a two week taster of each core engine, endurance, tempo, threshold and VO2. No cost, no commitment, just press start.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Endurance Taster | 2 | n/a | 4 | Z2 Endurance | A free two week taste of Evolve endurance training | Free |
| Tempo Taster | 2 | n/a | 4 | Z3 Tempo | A free two week taste of Evolve tempo work | Free |
| Threshold Taster | 2 | n/a | 4 | Z4 Threshold | A free two week taste of Evolve threshold work | Free |
| VO2 Taster | 2 | n/a | 4 | Z5 VO2 Max | A free two week taste of Evolve VO2 Max work | Free |
BASE & ENDURANCEYour aerobic foundation: long, steady Zone 2 endurance that builds the engine every other plan is built on. Pick your weekly volume.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Endurance Builder | 8 | 5 to 6 | 5 | Z2 Endurance | An 80/20 aerobic base | $24.99 |
| Endurance Builder | 8 | 7 to 8 | 6 | Z2 Endurance | An 80/20 aerobic base | $24.99 |
| Endurance Builder | 8 | 9 to 12 | 6 | Z2 Endurance | An 80/20 aerobic base | $24.99 |
| Endurance Builder | 8 | 12+ | 6 | Z2 Endurance | An 80/20 aerobic base | $24.99 |
| Endurance Block | 4 | 7 to 8 | 6 | Z2 Endurance | A focused four week aerobic block on 7 to 8 hrs | $14.99 |
| Endurance Plan | 12 | 7 to 8 | 6 | Z2 Endurance | A full twelve week aerobic base to peak progression on 7 to 8 hrs | $29.99 |
| Endurance Season | 16 | 7 to 8 | 6 | Z2 Endurance | A sixteen week season builder from base to peak on 7 to 8 hrs | $34.99 |
| Beginner On-Ramp | 8 | 3 to 5 | 4 | Z2 Endurance | Your first structured plan | $24.99 |
| Winter Base | 16 | 7 to 9 | 5 | Z2/4 Threshold | Sixteen weeks of winter base on 7 to 9 hrs | $34.99 |
| Sweet Spot Base | 12 | 7 to 8 | 6 | Z3/4 Threshold | Build your engine across three sweet-spot blocks | $29.99 |
TEMPOSustained tempo power: the muscular endurance and sub-threshold strength that make every kind of riding feel easier.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Tempo Builder | 8 | 5 to 6 | 5 | Z3 Tempo | Sustained tempo power and muscular endurance | $24.99 |
| Tempo Builder | 8 | 7 to 8 | 6 | Z3 Tempo | Sustained tempo power and muscular endurance | $24.99 |
| Tempo Builder | 8 | 9 to 12 | 6 | Z3 Tempo | Sustained tempo power and muscular endurance | $24.99 |
| Tempo Builder | 8 | 12+ | 6 | Z3 Tempo | Sustained tempo power and muscular endurance | $24.99 |
| Tempo Block | 4 | 7 to 8 | 6 | Z3 Tempo | A focused four week tempo block on 7 to 8 hrs | $14.99 |
| Tempo Plan | 12 | 7 to 8 | 6 | Z3 Tempo | A full twelve week tempo progression on 7 to 8 hrs | $29.99 |
| Tempo Season | 16 | 7 to 8 | 6 | Z3 Tempo | A sixteen week tempo season builder on 7 to 8 hrs | $34.99 |
THRESHOLDRaise your sustainable power: sustained threshold work to lift your FTP, scaled to the hours you can train. Same plan, pick your weekly volume.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Threshold Builder | 8 | 5 to 6 | 6 | Z4 Threshold | Sustained threshold power to lift your FTP | $24.99 |
| Threshold Builder | 8 | 7 to 8 | 6 | Z4 Threshold | Sustained threshold power to lift your FTP | $24.99 |
| Threshold Builder | 8 | 9 to 12 | 6 | Z4 Threshold | Sustained threshold power to lift your FTP | $24.99 |
| Threshold Builder | 8 | 12+ | 6 | Z4 Threshold | Sustained threshold power to lift your FTP | $24.99 |
| Threshold Block | 4 | 7 to 8 | 6 | Z4 Threshold | A focused four week FTP block on 7 to 8 hrs | $14.99 |
| Threshold Plan | 12 | 7 to 8 | 6 | Z4 Threshold | A full twelve week FTP builder on 7 to 8 hrs | $29.99 |
| Threshold Season | 16 | 7 to 8 | 6 | Z4 Threshold | A sixteen week FTP season builder on 7 to 8 hrs | $34.99 |
| Threshold High Volume | 12 | 9 to 12 | 6 | Z4 Threshold | Raise your FTP on a big base | $29.99 |
VO2 MAXThe VO2 Max Builder: race-power blocks scaled to the hours you can train. Same plan, pick your weekly volume.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| VO2 Max Builder | 8 | 5 to 6 | 5 to 6 | Z5 VO2 Max | Race-winning VO2 Max power | $24.99 |
| VO2 Max Builder | 8 | 7 to 8 | 6 | Z5 VO2 Max | Race-winning VO2 Max power | $24.99 |
| VO2 Max Builder | 8 | 9 to 12 | 6 | Z5 VO2 Max | Race-winning VO2 Max power | $24.99 |
| VO2 Max Builder | 8 | 12+ | 6 | Z5 VO2 Max | Race-winning VO2 Max power | $24.99 |
| VO2 Max Block | 4 | 7 to 8 | 6 | Z5 VO2 Max | A focused four week VO2 Max block on 7 to 8 hrs | $14.99 |
| VO2 Max Plan | 12 | 7 to 8 | 6 | Z5 VO2 Max | A full twelve week VO2 Max progression on 7 to 8 hrs | $29.99 |
| VO2 Max Season | 16 | 7 to 8 | 6 | Z5 VO2 Max | A sixteen week VO2 Max season builder on 7 to 8 hrs | $34.99 |
| VO2 Max High Volume | 12 | 9 to 12 | 6 | Z5 VO2 Max | Top-end power on a big base | $29.99 |
STRENGTH & SKILLSHow you turn the pedals: big-gear force and torque for raw power, plus efficiency drills for a smoother, rounder stroke.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Strength & Torque | 8 | 6 to 8 | 5 | Z2/3 Force | Build pedalling force with big-gear and over-gear efforts, standing torque blocks and single-leg work, then force-to-power and an FTP test in week 8 | $24.99 |
| Pedaling Efficiency | 8 | 6 to 8 | 5 | Z1/2 Form | Smooth your stroke | $24.99 |
| Off-Bike Strength | 8 | n/a | 2 to 3 | Strength | Gym and home strength across five phases, from an anatomical base through strength peaks to explosive power, all built to add cycling power and climbing force off the bike | $24.99 |
| Cornering & Descending | 4 | 5 to 6 | 6 | Z1/2 Skills | Ride corners and descents faster and safer | $14.99 |
ENDURANCE EVENTSGo the distance: event-ready endurance for gran fondos, sportives, centuries and gravel, with the all-day engine, climbing strength and fuelling practice to finish strong.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Gravel & Mixed Terrain | 8 | 6 to 8 | 5 | Z2/4 Endurance | Build gravel and mixed-terrain endurance | $24.99 |
| Gravel & Mixed Terrain | 12 | 8 to 10 | 5 | Z2/4 Endurance | The full 12 week gravel build on 8 to 10 hrs | $29.99 |
| Gran Fondo | 8 | 6 to 8 | 6 | Z2/4 Endurance | Sportive and gran fondo ready in 8 weeks | $24.99 |
| Gran Fondo | 12 | 6 to 8 | 6 | Z2/4 Endurance | The full 12 week build for gran fondos, sportives and centuries | $29.99 |
| Century | 8 | 5 to 7 | 6 | Z2/3 Endurance | Finish your first century | $24.99 |
| Alpine Sportive | 12 | 9 to 12 | 6 | Z2/4 Threshold | Conquer the cols | $29.99 |
| Metric Century | 8 | 5 to 6 | 6 | Z2/3 Endurance | Ride a strong 100km | $24.99 |
| Triathlon Bike Split | 12 | 7 to 8 | 6 | Z2/4 Threshold | A strong 70.3 or Ironman bike leg | $29.99 |
| Gran Fondo Season | 16 | 9 to 12 | 6 | Z2/4 Threshold | The full sixteen week road to your sportive | $34.99 |
ULTRA & ADVENTUREGo ultra: the biggest aerobic engines for ultra-distance and multi-day adventures, from 200-mile gravel and brevets to bikepacking, Everesting and 24-hour rides.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Ultra-Endurance | 12 | 9 to 12 | 6 | Z2/4 Threshold | Durability that shows up after four hours | $29.99 |
| Gravel Ultra | 12 | 9 to 12 | 6 | Z2/4 Threshold | 200-mile gravel ready (Unbound XL) | $29.99 |
| Randonneuring | 16 | 9 to 12 | 6 | Z2/3 Endurance | Brevet ready from 200 to 600km | $34.99 |
| Paris-Brest-Paris | 16 | 9 to 12 | 6 | Z2/3 Endurance | The 1200km ultra-randonnee | $34.99 |
| Bikepacking | 8 | 7 to 8 | 6 | Z2/3 Endurance | Loaded, all-day adventure ready | $24.99 |
| Everesting | 8 | 7 to 8 | 6 | Z2/4 Threshold | Conquer 8848m in one ride | $24.99 |
| 24-Hour Time Trial | 12 | 9 to 12 | 6 | Z2/3 Endurance | Ride far in a day | $29.99 |
PEAK & RACERace-specific sharpening with peak-phase blocks built around your event.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Hill Climbing | 8 | 6 to 8 | 5 | Z4/5 VO2 Max | Climb faster with threshold and VO2 climbs, low-cadence strength, hill sims and an FTP test in week 8 | $24.99 |
| Punchy Hills | 8 | 6 to 8 | 5 | Z4/6 Anaerobic | Repeatable short-climb power for rolling terrain | $24.99 |
| Anaerobic Capacity | 8 | 6 to 8 | 5 | Z6 Anaerobic | Sharpen your top end with 30/30s, micro-bursts, Tabata and lactate tolerance, plus an FTP test in week 8 | $24.99 |
| Sprint Power | 8 | 6 to 8 | 5 | Z7 Neuro | Find your finishing kick with max sprints, standing starts, lead-out timing and an FTP test in week 8 | $24.99 |
| Time Trial | 8 | 6 to 8 | 5 | Z4 Threshold | Pacing and sustained threshold power, with negative-split strategy, a race sim in week 7 and an FTP test in week 8 | $24.99 |
| Race Simulation | 8 | 6 to 8 | 5 | Z4/7 Neuro | Surge, attack and win. Over/unders, repeated attacks, breakaways, crit sprints and surges deep into endurance | $24.99 |
| Sprint Leadout | 6 | 7 to 8 | 6 | Z6/7 Neuro | Sharpen a race-winning sprint | $19.99 |
ROAD RACINGWin the road race: criteriums, road races, breakaways and stage racing, sharpened for attacks, repeatable efforts and a fast finish.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Stage Race | 8 | 8 to 10 | 6 | Z2/5 VO2 Max | Ready for consecutive race days | $24.99 |
| Criterium | 8 | 7 to 9 | 6 | Z6/7 Neuro | Power for crits and road races | $24.99 |
| Climbing Road Race | 8 | 7 to 8 | 5 | Z4/6 Anaerobic | Peak for hilly road races | $24.99 |
| Rolling Road Race | 8 | 7 to 8 | 6 | Z4/6 Anaerobic | Peak for undulating road races | $24.99 |
| Breakaway | 8 | 7 to 8 | 6 | Z4/6 Anaerobic | Make the race-winning move | $24.99 |
| Criterium Repeatability | 8 | 7 to 9 | 6 | Z5/7 Neuro | Repeat the efforts and win the finale | $24.99 |
OFF-ROAD RACINGRace off-road: gravel, cyclocross and mountain bike plans built for the punch, torque and durability that loose, technical terrain demands.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Gravel Race | 8 | 8 to 10 | 6 | Z2/4 Threshold | Peak for gravel race day | $24.99 |
| Cyclocross | 8 | 6 to 8 | 6 | Z5/7 Neuro | Peak for CX season | $24.99 |
| XC Mountain Bike | 8 | 7 to 9 | 6 | Z4/6 Anaerobic | Cross-country race ready | $24.99 |
| Marathon MTB | 8 | 7 to 8 | 5 | Z2/4 Threshold | XCM race ready | $24.99 |
| Enduro MTB | 8 | 7 to 8 | 6 | Z5/7 Neuro | Gravity race power | $24.99 |
TRACK & VIRTUALRace the boards and the screen: explosive track power, pursuit pace, and the savage starts and surges of Zwift racing.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Zwift Racing | 8 | 5 to 7 | 6 | Z5/7 Neuro | Sharpen for indoor e-crits | $24.99 |
| Track Sprint | 8 | 6 to 8 | 6 | Z6/7 Neuro | Explosive track power for sprint and kilo | $24.99 |
| Track Endurance | 8 | 7 to 8 | 6 | Z4/5 VO2 Max | Pursuit and points peak | $24.99 |
TAPERArrive fresh: a two week race taper that sheds fatigue while keeping your sharpness, with short openers, race-pace primers and daily openers into event week. Pick your weekly volume.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Taper | 2 | 5 to 6 | 6 | Race sharpen | Arrive on race day fresh and sharp | $9.99 |
| Taper | 2 | 7 to 8 | 6 | Race sharpen | Arrive on race day fresh and sharp | $9.99 |
| Taper | 2 | 9 to 12 | 6 | Race sharpen | Arrive on race day fresh and sharp | $9.99 |
| Taper | 2 | 12+ | 6 | Race sharpen | Arrive on race day fresh and sharp | $9.99 |
ANYTIMEYear-round plans that fit any phase of training. Start one whenever it suits you.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Time-Crunched Cyclist | 8 | 30 to 45 min | 4 to 5 | Z5 VO2 Max | HIIT power in 30 to 45 min, covering VO2, threshold and neuromuscular for busy riders | $24.99 |
| Masters Over 40 | 8 | 6 to 8 | 5 | Z3 Tempo | Stay strong past 40 with masters-focused recovery that defends power, plus an FTP test in week 8 | $24.99 |
| Polarised 80/20 | 8 | 6 to 8 | 5 | Z2 + VO2 | 80% easy Zone 2, 20% hard VO2+, build your engine with no grey zone, plus an FTP test in week 8 | $24.99 |
| FTP Booster | 8 | 6 to 8 | 5 | Z4 Threshold | Sweet spot and threshold work to lift your FTP, with over-unders and an FTP test in week 8 | $24.99 |
| Over-Under | 8 | 6 to 8 | 5 | Z4/5 VO2 Max | Survive every surge with over-under intervals and lactate clearance around threshold, plus an FTP test in week 8 | $24.99 |
| Female Cyclist | 8 | 6 to 8 | 5 | Z2/5 VO2 Max | Training periodised around your menstrual cycle | $24.99 |
| Off-Season Transition | 4 | 4 to 6 | 4 | Z1/2 Recovery | Come down from your season the right way | $14.99 |
| Polarised Season | 16 | 7 to 8 | 6 | Z2 + VO2 | A full sixteen week polarised season, base to peak | $34.99 |
| Heat Acclimation | 2 | 5 to 7 | 5 | Z2/4 Threshold | Two weeks to arrive heat ready | $9.99 |
| Altitude Camp Prep | 4 | 9 to 12 | 6 | Z2/4 Threshold | Ready to absorb an altitude camp | $14.99 |
LIFE & HEALTHTraining for your life and body: age-specific, health-focused and lifestyle plans that meet you where you are, from returning riders and masters to menopause, fat loss and the lunch-break hour.
| Plan | Weeks | Volume (hrs/wk) | Sess/wk | Focus zone | Develops | Price |
|---|---|---|---|---|---|---|
| Masters 50+ | 8 | 7 to 8 | 6 | Z2/4 Threshold | Strength-led performance past 50 | $24.99 |
| Masters 60+ | 8 | 5 to 6 | 5 | Z2/3 Endurance | Ride strong for life past 60 | $24.99 |
| Return to Riding | 8 | 5 to 6 | 5 | Z2 Endurance | For new and returning riders | $24.99 |
| Menopause Performance | 8 | 7 to 8 | 6 | Z2/4 Threshold | Train with the change, not against it | $24.99 |
| Fat Loss Endurance | 8 | 5 to 6 | 5 | Z2/3 Endurance | Ride leaner and stronger | $24.99 |
| Return from Injury | 6 | 5 to 6 | 5 | Z2 Endurance | Rebuild your base after injury | $19.99 |
| Lunch Break | 8 | 4 to 5 | 5 | Z5 VO2 Max | Power on 45 to 60 minute rides | $24.99 |
| Indoor Winter | 16 | 7 to 8 | 6 | Z2/4 Threshold | A structured Zwift-ready winter season | $34.99 |