Westward Wuling 12-Week Training Plan: Advanced Schedule for Sub-5-Hour Finish

Breaking 5 hours is considered the “intermediate achievement” for Westward Wuling among Taiwanese cyclists, requiring a W/kg of approximately 3.6-3.8 and a 200 km endurance base. This schedule is specifically designed for that goal.

Prerequisites

• FTP test completed, W/kg approximately 3.2-3.4
• Weekly riding hours stable at 8+ hours over the past 3 months
• At least one 150 km+ long ride completed
• Indoor trainer available (Zwift / RGT / Wahoo)

12-Week Four-Phase Plan

Weekly Training Hours

Key Interval Workouts

SST (Sweet Spot) – Base Phase Staple

• Intensity: 88-94% of FTP
• Single interval: 10-30 minutes
• Sets: 2-3
• Weekly frequency: 2 times

Threshold Intervals (Build Phase)

• Intensity: 100-105% of FTP
• Single interval: 8-10 minutes
• Sets: 3-4
• Recovery between sets: 3 min easy
• Weekly frequency: 1 time

VO2max (Build Phase – Specific Phase)

• Intensity: 110-120% of FTP
• Single interval: 3-5 minutes
• Sets: 4-6
• Recovery between sets: equal duration
• Weekly frequency: 1 time

Long-Climb Specificity (Specific Phase)

• Find a continuous 30-40 minute climb (Northern Taiwan: Qingtiangang, Balaka)
• Ride continuously at 80-88% of FTP
• Repeat 2 times, descending for recovery in between
• Simulates the Renzhiguan to Wushe section of Westward Wuling

Week 10 Simulation Race

Challenge: 100-120 km, 2500-3000m elevation gain, finish within 5 hours

Recommended routes:

• Northern Taiwan: Yangjin P-word + Balaka + Fengguizui (approx. 120 km total, 2800m elevation gain)
• Central Taiwan: Dongshi → Lishan (90 km, 2200m elevation gain)
• Southern Taiwan: Ruili → Alishan (70 km, 2000m elevation gain)

Execute the full plan on simulation day: start time, fueling strategy, equipment, pacing strategy — treat it as a dress rehearsal.

Sub-5-Hour Pacing Strategy

Westward Wuling is 55K with 3275m elevation gain. To break 5 hours, average speed is 11 km/h, average power approximately 78-82% of FTP:

Taper Week (Week 12)

• Monday: Rest
• Tuesday: 1h including 3×30s sprints
• Wednesday: 1h Z2
• Thursday: Rest
• Friday: 45min including 2×2min @ FTP
• Saturday: Day before race, 30min easy
• Sunday: Race Day

Final Reminder

Breaking 5 hours is not an absolute goal — there are countless variables: weather, fueling, mechanical issues, and your condition on the day. But if you follow this plan for 12 weeks, your baseline will absolutely be within 5 hours. The rest is up to your condition and luck on race day.

Related Reading

• Westward Wuling Sub-5-Hour Guide: Training and Race Execution from a Semi-Pro Cyclist
• Westward Wuling Sub-6-Hour Guide: The Most Practical Goal for Amateur Cyclists
• Westward Wuling 8-Week Training Plan: A Progressive Schedule for Beginners from Zero to Finish
• Riding Wuling for the First Time: A Complete Beginner’s Preparation Guide for Westward Wuling