Indoor Masters Trainer Base Plan - Classic Zones (power, HR, RPE) - 7-10 Hours/wk, structured

Author

Tim Cusick

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling indoor intermediate advanced masters power based hr based tss based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

12-Week Masters Indoor Trainer Base Plan


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

WKO structured training plan

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 and features a little additional rest and slightly less interval frequency then the non-masters plan.


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, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.

Plan overview
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
- Daily/weekly 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.

More plans
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.

Questions?
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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:23

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Back to Plan Details

Sample Day 1

1:00:00
65TSS
Functional Threshold Test (FTP) - 20 Minutes Only

WU:
Warm up for 20+ minutes of riding, starting out at PW Z1 or HR Z1 and moving into PW Z2 or HR Z2. During you warmup, complete 3 x 1-minute efforts of fast pedaling at 110 rpm cadence or above.
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MS1
Once warmed up, completed a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in Zone 1 for 10 minutes, spinning and recovering before moving to MS2.
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MS2: TEST
Now that you're fully open and warmed up, let’s go for a killer 20-minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes, then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you're recording power, heart rate, and/or distance so you can measure your results.
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CD:
Spin easy for 15 minutes to shake off the pain.

Sample Day 2

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3

1:30:00
68.8TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 5

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 8

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 9

1:30:00
80.6TSS
THE GRIND TEMPO with CADENCE INTERVALS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1: 
1 x 30-Minute Grind Tempo Effort to build and maintain muscular endurance as well as aerobic fitness. By adding some cadence elements to tempo work, we can maximize the benefit by adding a touch of FORCE work.
TARGET: TEMPO (PW Z3/HR Z3/RPE 5-6)
CADENCE: Break this effort into three equal cadence efforts of 10 minutes. The first 10 minutes should be 1-2 gears HARDER/ SLOWER/ LOWER than natural cadence (target 65-75 rpm), the second 10 minutes should be a more natural cadence (target 80-95), and the final 10 minutes should be at EASIER/ FASTER/ HIGHER cadence (target 90-105).
TERRAIN: Mixed
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Indoor Masters Trainer Base Plan - Classic Zones (power, HR, RPE) - 7-10 Hours/wk, structured

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