Base 16 weeks Low Volume (Beginner to Intermediate)
What Does This Plan Do?
This plan is designed to develop your aerobic base, setting the stage for effective race-specific training closer to your target event. By the end of this plan, long rides will feel less taxing, and you’ll be fully prepared to tackle more intensive interval training. While improvements in threshold power (FTP) may occur, the primary focus is on endurance and overall fitness.
To ensure long-term progress and motivation, this plan strikes a balance between structured workouts and flexibility. It includes weekly unstructured rides, cross-training options like running or walking, and twice-weekly strength sessions to maintain variety and prevent burnout.
Who Is This Plan For?
This plan is ideal for cyclists across all disciplines looking to build a solid aerobic base, particularly 4–12 months before their target competition or race season. Its pyramidal/polarized intensity distribution and personalized intensity levels make it suitable for athletes of varying abilities, including master athletes.
If starting after an off-season break, we recommend 2–4 weeks of unstructured riding at a weekly volume of 5–8 hours or following one of our conditioning plans to ease into training.
Key Features
Our plans are designed to deliver a coaching-level experience, combining science-driven methods with over a decade of expertise. Here’s what you can expect:
• Comprehensive User Guide: A detailed PDF with clear instructions on implementing and adapting workouts.
• Structured Sessions: Export-ready workouts that sync seamlessly with platforms like Zwift or TrainerRoad and are ridable in ERG mode.
• Regular FTP Testing: Accurate zone-setting with a refined testing methodology developed from working with hundreds of athletes.
• Workout Purpose and Adaptations: Every session’s goal is clearly explained and supported by scientific research.
• Weekly Summaries and Future Goals: Clear overviews to keep you focused and informed about what’s ahead in your training.
• Variety and Balance: Includes unstructured riding, cross-training opportunities, and twice-weekly strength sessions to keep training enjoyable and engaging.
With a focus on long-term progress and athlete-centered design, this plan ensures you’re ready to perform at your best when it matters most.
What Does This Plan Do?
This plan is designed to develop your aerobic base, setting the stage for effective race-specific training closer to your target event. By the end of this plan, long rides will feel less taxing, and you’ll be fully prepared to tackle more intensive interval training. While improvements in threshold power (FTP) may occur, the primary focus is on endurance and overall fitness.
To ensure long-term progress and motivation, this plan strikes a balance between structured workouts and flexibility. It includes weekly unstructured rides, cross-training options like running or walking, and twice-weekly strength sessions to maintain variety and prevent burnout.
Who Is This Plan For?
This plan is ideal for cyclists across all disciplines looking to build a solid aerobic base, particularly 4–12 months before their target competition or race season. Its pyramidal/polarized intensity distribution and personalized intensity levels make it suitable for athletes of varying abilities, including master athletes.
If starting after an off-season break, we recommend 2–4 weeks of unstructured riding at a weekly volume of 5–8 hours or following one of our conditioning plans to ease into training.
Key Features
Our plans are designed to deliver a coaching-level experience, combining science-driven methods with over a decade of expertise. Here’s what you can expect:
• Comprehensive User Guide: A detailed PDF with clear instructions on implementing and adapting workouts.
• Structured Sessions: Export-ready workouts that sync seamlessly with platforms like Zwift or TrainerRoad and are ridable in ERG mode.
• Regular FTP Testing: Accurate zone-setting with a refined testing methodology developed from working with hundreds of athletes.
• Workout Purpose and Adaptations: Every session’s goal is clearly explained and supported by scientific research.
• Weekly Summaries and Future Goals: Clear overviews to keep you focused and informed about what’s ahead in your training.
• Variety and Balance: Includes unstructured riding, cross-training opportunities, and twice-weekly strength sessions to keep training enjoyable and engaging.
With a focus on long-term progress and athlete-centered design, this plan ensures you’re ready to perform at your best when it matters most.
What Does This Plan Do?
This plan is designed to develop your aerobic base, setting the stage for effective race-specific training closer to your target event. By the end of this plan, long rides will feel less taxing, and you’ll be fully prepared to tackle more intensive interval training. While improvements in threshold power (FTP) may occur, the primary focus is on endurance and overall fitness.
To ensure long-term progress and motivation, this plan strikes a balance between structured workouts and flexibility. It includes weekly unstructured rides, cross-training options like running or walking, and twice-weekly strength sessions to maintain variety and prevent burnout.
Who Is This Plan For?
This plan is ideal for cyclists across all disciplines looking to build a solid aerobic base, particularly 4–12 months before their target competition or race season. Its pyramidal/polarized intensity distribution and personalized intensity levels make it suitable for athletes of varying abilities, including master athletes.
If starting after an off-season break, we recommend 2–4 weeks of unstructured riding at a weekly volume of 5–8 hours or following one of our conditioning plans to ease into training.
Key Features
Our plans are designed to deliver a coaching-level experience, combining science-driven methods with over a decade of expertise. Here’s what you can expect:
• Comprehensive User Guide: A detailed PDF with clear instructions on implementing and adapting workouts.
• Structured Sessions: Export-ready workouts that sync seamlessly with platforms like Zwift or TrainerRoad and are ridable in ERG mode.
• Regular FTP Testing: Accurate zone-setting with a refined testing methodology developed from working with hundreds of athletes.
• Workout Purpose and Adaptations: Every session’s goal is clearly explained and supported by scientific research.
• Weekly Summaries and Future Goals: Clear overviews to keep you focused and informed about what’s ahead in your training.
• Variety and Balance: Includes unstructured riding, cross-training opportunities, and twice-weekly strength sessions to keep training enjoyable and engaging.
With a focus on long-term progress and athlete-centered design, this plan ensures you’re ready to perform at your best when it matters most.