12-Week Progressive Indoor Trainer Series (v2.0) Base Period Cycling Plan by FTP & HR (Road)

Average Weekly Training Hours 03:52
Training Load By Week
Average Weekly Training Hours 03:52
Training Load By Week

S6

Base Builder Indoor Trainer Series - v2.0

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

trainer

Our NEW & IMPROVED 12-week (24-sessions) indoor trainer program is now updated with power metrics to be downloaded to apps for use with your Smart Trainer!

We're into our 14th year of hosting our S:6 Winter Trainer Series in Lakewood, Colorado, and now you can easily follow our proven and successful program at home. This plan now also includes a BONUS third weekly trainer session to incorporate some continued quality aerobic strength work for those that are limited to the indoors or really enjoy the benefits of low volume, high quality training regardless of weather or time of day.

Overview:

The progressive programming begins gradually builds the TSS as you build your fitness. Start with aerobic training and build through the Lactate Threshold, Vo2 Max, Anaerobic Power and Peak Power energy systems over the 12-weeks. There are 2x/week, 75-minute sessions intended to be done mid-week, leaving room for additional endurance riding on the weekends for maximum base building benefits. As a bonus, I've included a third session each week (75-120 minutes) that can be used as a weekend day (indoors or out) to further develop your aerobic strength energy system.

Included with Your Plan:

Included with your plan is a 27-page download with detailed information on the program including equipment needs, training zones (power & HR based), descriptions of each exercise, and descriptions of all 24 training sessions.

Plan Details:

Download HERE

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 2
1:09:00
45.9TSS
TRAINER SERIES: 1A

Workout 1A: High Cadence, Strength, Aerobic Climb Intro.
See attached document for specifics.

Sample Day 4
1:11:00
49.3TSS
TRAINER SERIES: 1B

Workout 1B: High Cadence, Strength, Aerobic Climb Intro.
See attached document for specifics.

Sample Day 6
1:12:00
44TSS
AeT INTERVALS (6x5)

6x[5:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 9
1:14:00
54.2TSS
TRAINER SERIES: 2A

Workout 2B: High Cadence, Strength, Aerobic Climb.

Sample Day 11
1:17:00
61.3TSS
TRAINER SERIES: 2B

Workout 2B: High Cadence, Strength, Aerobic Climb Intro.

Sample Day 13
1:26:00
55.3TSS
AeT INTERVALS (8x5)

8x[5:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 16
1:16:00
66.1TSS
TRAINER SERIES: 3A

Workout 3A: High Cadence, Strength, Aerobic Climb.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.