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Intro to Base - Low volume with Technique Drills (4 weeks : 4-6hrs/wk)

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Intro to Base - Low volume with Technique Drills (4 weeks : 4-6hrs/wk)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Daniel Matheny

All plans by this Coach

Length

5 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

If you're looking to get started with training and consistency; this is the place to start. This plan focus is entry level!

Ideal for just getting into training, re-starting after time off, needing to focus on sub-threshold aerobic training to establish some base, etc.

The plans are power-based so best executed with a smart trainer or a power-meter, but if you have a traditional (non-smart) trainer set up with Zwift the power calculation will work.

The plans are power-based so best executed with a smart trainer or a power-meter, but if you have a traditional (non-smart) trainer set up with Zwift the power calculation will work.

If you don't have a Power meter, no problem. Instructions exist within the training plan to change the individual or all workouts to Heart Rate based prescriptions.

Need flexibility? We all do! So I've added suggestions within many of the sessions on how to:
1) shorten if necessary
2) lengthen if you feel good
3) take it outside from an inside structured session
4) shift or substitute days based on how you're feeling in real-time.

The workouts aren't designed to be "extensively overloading" with intensity. The sprinkling of some higher cadence fast pedals, lower cadence muscle tension force, as well as some short Tempo/Zone 3 and short Threshold is a happy mix of engagement & purpose that prepares you for more advanced training and loads.

The next progression would be some Step 1 Base plans with increasing Moderate to High volume or Stage 2 Build plans with accumulations of intensity.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:48:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:48:00 03:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Daniel Matheny

Matheny Endurance

Matheny Endurance is focused on improving performance in all athletes with coaching, camps, wellness, testing, consulting & race tactics based in science that relate to real-world application.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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