Training Plan - 12 Weeks

12-Week Training Plan

Your evolution is no longer a matter of luck, it's a matter of method.

The 12-Week Training Plan is a structured journey for cyclists who truly want to improve. Developed by Patrick Oliveira, an athlete with over 17 years of experience and mentor to thousands of cyclists in 8 countries, the plan combines exercise physiology, performance strategies, and progressive adaptation to take your performance to the next level.

For 3 months, you'll follow a sequence of workouts designed to generate real progress, whether you're a beginner, intermediate, or seeking high performance. The plan includes specific training for different intensity zones, strength, technique, and active recovery, with complete synergy between cycling, weight training, and healthy habits.

What the plan offers:

✅ Weekly structure organized by goals (endurance, power, stamina, regeneration)

✅ Access to complementary content on nutrition and supplementation

✅ Adaptation for road cycling, MTB, spinning, or roller cycling

✅ Cycles with planned progression to avoid plateaus and injuries

✅ Visible results: more strength, less fat, and improved performance

It doesn't matter if your goal is to lose weight, gain strength, or compete: with method and perseverance, you'll achieve it.

He who trains, reigns.