Koers
Vol. I · No. 01 · The Almanac
Vol. I · Sample edition · Gravel Mid-Distance

Twelve weeks
to Gravel Worlds.

"Build week one. VO2 enters the plan on Tuesday, threshold on Thursday — both at the gentle end of their bands. Don't try to be a hero this week."

Target event
50–149 mi gravel
Plan length
12 weeks
Peak TSS
~530 / wk
Plan phases
Base
Weeks 1–3 · Aerobic foundation
Build ← you are here
Weeks 4–7 · Sustained power
Peak
Weeks 8–10 · Race specificity
Taper
Weeks 11–12
V.
Build · Week 2 of 4
Est. ~460 TSS · ~10.5 hr
"VO2 progresses to five by three. The Saturday long ride starts carrying tempo blocks — two twenty-minute efforts inside the ride. Thursday switches to over-unders, which is the workout that teaches you to ride rolling gravel terrain. This is where the work begins."
Phase progress
Training stress balance
−8
Build phase · On track
You're carrying productive fatigue. The deload in Week 7 lands at exactly the right moment.
From Mia
M
Mia Vossen
Sun · 8:04 PM
"This is where the work begins."
Five by three on Tuesday is hard. The over-unders Thursday are harder. Do both before you decide Saturday was the hard day. Fuel from the first hour — don't wait for the feeling.
This plan is for
Riders targeting 50–149 mi gravel events. Assumes a power meter and 8–12 hours per week available. FTP declared at plan setup — all watt targets scale to your number.
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Your plan arrives
Sunday night.

Real sessions, real watt targets, a note from Mia explaining the week. First month free — no card, no onboarding drip, no streak counter.

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