Periodization of Power Training: Intensity Ratios for Base, Build, and Peak Phases

Introduction

If your training plan is “a fixed weekly schedule, always riding the same routes and doing the same things,” your FTP will soon hit a plateau. Periodization is precisely the system that solves this problem—by systematically varying training volume, intensity, and type, you keep the body under new stimuli and avoid an adaptation plateau.

This article uses Taiwan’s major race calendar (Wuling Climb Race, Round-Taiwan series, etc.) as a framework to design an annual periodized plan suitable for amateur riders, helping you reach peak form at the right time.

The Basic Principles of Periodized Training

The core logic of periodized training is supercompensation: training stimulus → fatigue → recovery → supercompensation (performance surpassing pre-training levels).

Without systematic planning, long-term fixed training leads to:

1. Adaptation plateau: the body becomes accustomed to the same stimulus and no longer produces additional adaptations
2. Chronic fatigue: without planned recovery, fatigue accumulates continuously
3. Injury risk: prolonged repetition of a single movement pattern increases overuse injuries

Annual Period Structure: Targeting the Wuling Climb

Taiwan Annual Training Period Plan

Detailed Training by Phase

Base Period (Jan–Mar): Building the Foundation

Intensity Distribution:

• Z1–Z2: 80%
• Z3 (Tempo): 15%
• Z4–Z5: 5%

Key Workouts:

• Weekend long ride (3–5 hours Z2): mandatory every week
• Cadence training (100+ rpm, 15-minute sets): improves muscular efficiency
• Optional: indoor riding, mountain biking (maintains cycling feel while reducing tendon stress)

Base Period Taboo: Don’t rush into high-intensity intervals. The aerobic engine isn’t fully developed yet, and high-intensity work yields very little benefit.

Build Period (Apr–Jun): Accumulating Key Stimuli

Intensity Distribution:

• Z1–Z2: 55–60%
• Z3–Z4 (Sweet Spot): 25–30%
• Z5 (VO2max): 10–15%

Key Workouts:

• Tue/Thu: Sweet Spot workouts (2×20 or 3×15 minutes)
• Sat: Long ride (4–5 hours, Z2 dominant)
• Sun: VO2max intervals (4×5 minutes at 110% FTP)

Build Period Goal: FTP should improve by 5–8% after 6 weeks.

Peak Period (Jul–Aug): Refining Race Fitness

Intensity Distribution:

• Z1–Z2: 60%
• Z3–Z4: 20%
• Z5–Z6: 20%

Key Characteristics:

• Weekly TSS decreases (compared to Build Period) but high-intensity share increases
• Introduce “race simulation” workouts: simulating the intensity distribution of each Wuling climb section
• Every 3–4 weeks, schedule a “mini race” (Strava KOM sprint, group ride race) to test race fitness

Race Period (Sep): Staying on the Edge

Strategy: Less volume, higher quality

• Weekly TSS 15–20% lower than Peak Period
• 1–2 high-intensity workouts per week to ensure speed sensation doesn’t fade
• Execute a “Taper” 10–14 days before the race: weekly TSS progressively decreases to 50% of normal volume

Planning the Taper

Tapering is not “stopping training”—it’s reducing volume while maintaining intensity:

Timing and Options for Cross-Training

In the post-season or winter base period, incorporating cross-training can reduce tendon stress and maintain motivation:

Practical Advice

1. Set your “A-priority race” first in the annual plan: Wuling Climb Race, amateur Round-Taiwan categories, etc.—once confirmed, work backward to design the training cycle
2. Do an FTP test at the end of each period: confirm whether training effects match expectations
3. Don’t taper too much: research shows only a 40–60% TSS reduction is needed; maintaining intensity prevents losing that race-ready feel
4. Don’t rest completely in winter: maintain a base volume of 150–200 TSS per week to avoid CTL collapse
5. Periodization is not a fixed formula: adjust flexibly based on work and family commitments—“a completed plan” is always better than “an abandoned perfect plan”

Conclusion

Periodized training gives every month of your year a clear role—some months are “investment periods” for building the base, some are “growth periods” for accumulating stress, and some are “harvest periods” for showcasing results. Taiwan’s rich mountainous terrain and active racing culture provide an excellent stage for periodized training. Starting today, replan your training calendar with a periodized perspective, and make every workout a meaningful step toward your target race.

Related Reading

• Periodized Climbing Training Design: A 16-Week Plan from Base Aerobic to Specific Climbing
• Power Training Periodization: Scientific Workout Design for Base, Build, and Race Phases
• Seasonal Cycles in Power Training: Annual Plan from Winter Base → Spring Intensity → Summer Racing
• Cycling Training Periodization Plan: Arranging from Base to Peak Phase