Indoor Trainer Base II - Classic Zones - 5-9 Hours/Week
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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12-Week Indoor Trainer Base Plan II
Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Coach Tim Cusick’s 12-week indoor trainer base plan is structured and ready to load into your smart trainer or device! This plan is designed to maximize your results while spending less than ten hours a week on the trainer.
Train with the coach of national and world ITT champion Amber Neben! This 12-week trainer base plan uses Coggan Classic Training Levels and is designed for the serious competitive cyclist. Includes power, heart rate and perceived exertion. The workouts can be used in the traditional format or as structured workouts that can load to your smart trainer or select devices (Garmin, RGT, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.
This indoor cycling training plan has been designed to give you a simple, predictable, progressive approach to building your base aerobic fitness and muscular endurance and raising your general efficiency through pedaling drills. This plan features a hefty dose of Tempo and Sweet Spot Intervals and a mix of high cadence drills to develop a strong aerobic base while improving your muscular endurance, stamina, and fatigue resistance. In the later phase of the plan, force work is introduced to help build strength as you prepare to move into the build phase of your training plan.
Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- 10% discount on nutrition guide
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:40 hrs||3:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:40 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor