v3.1 - 24-Week BASE BUILDER, Low Volume: Structured Cycling & Individualized Strength Program

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
Training Load By Week

S6

24-Week (Low Volume) Base Builder Cycling & Strength Progression - v3.1


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

NEW for 2019 is our most comprehensive 24-week Base Builder Training Plan for Low Volume athletes. Complete with our updated Trainer Series Program & ALL NEW Strength Progression Program.

You're looking at SIX MONTHS of progressive training to build your complete fitness base through the off-season. Build your Base over 24 weeks with our longest time span for those that want to get the most out of the base training and have the time before their next A-race . Our Low Volume program revolves around the following:

  • 3x Structured Cycling Sessions per week

  • 1x Optional Endurance Ride per week

  • 2x Progressive Strength Training Sessions per week

  • 1-2x Rest Day per week

  • 4-8 Hours of Training per Week (can increase as desired)

  • Recovery/Testing weeks built into the Program

  • All workouts are "Structured" & "Device" compatible; can be performed indoors or out

  • Metrics Used: Power, HR, and/or RPE

Our 'off-season' Base Builder plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance. Click Links Below to Learn More:

Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:

OTHER BASE BUILDER OPTIONS:

We have both LOW & HIGH volume Base Builder Plans available in 12, 18 & 24 week durations. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)

RACE PREP:

Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERE

RE-USABLE:

You can easily reuse any of our plans year after year or anytime in the future!

QUESTIONS?

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

USAC               USAT               TPC

Sample Day 0
1:12:00
60.1TSS
AeT INTERVALS (6x5)

6x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 7
1:26:00
75TSS
AeT INTERVALS (8x5)

8x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 14
1:40:00
89.8TSS
AeT INTERVALS (10x5)

10x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 28
1:18:00
70.6TSS
AeT INTERVALS (4x10)

4x[10:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 56
1:23:00
59.7TSS
STRENGTH INTERVALS (10x3)

2x[5x3:00] Aerobic Strength Intervals. 

Once Aerobic fitness has improved and you can climb hills while staying under AeT HR, you can add a deeper strength component to the training with over-gear strength intervals.

Intervals are performed at a lower cadence (50-60rpm) in a bigger gear to create higher muscle tension to develop pedaling strength. Keep HR at AeT HR zone (75-80% of max) to continue to train the aerobic energy system. Adjust gearing/resistance as needed to maintain target HR. 

Workout designed for indoors as it is more controllable, but can be easily modified for outdoors as hill repeats or up a long steady climb. Begin with shorter duration intervals (w/ more reps) and progress to longer durations intervals and fewer reps as fitness improves.

If you cannot keep HR down, stick with the basic AeT Intervals from previous weeks to continue to build aerobic fitness before adding the strength component.

Sample Day 63
1:29:00
73.8TSS
STRENGTH INTERVALS (8x5)

2x[4x5:00] Aerobic Strength Intervals.

Once Aerobic fitness has improved and you can climb hills while staying under AeT HR, you can add a deeper strength component to the training with over-gear strength intervals.

Intervals are performed at a lower cadence (50-60rpm) in a bigger gear to create higher muscle tension to develop pedaling strength. Keep HR at AeT HR zone (75-80% of max) to continue to train the aerobic energy system. Adjust gearing/resistance as needed to maintain target HR.

Workout designed for indoors as it is more controllable, but can be easily modified for outdoors as hill repeats or up a long steady climb. Begin with shorter duration intervals (w/ more reps) and progress to longer durations intervals and fewer reps as fitness improves.

If you cannot keep HR down, stick with the basic AeT Intervals from previous weeks to continue to build aerobic fitness before adding the strength component.

Sample Day 84
1:21:00
70.4TSS
STRENGTH INTERVALS (4x10)

2x[2x10:00] Aerobic Strength Intervals.

As your aerobic strength improves and you can increase the duration of your big-gear climbing intervals while staying under AeT HR.

Intervals are performed at a lower cadence (50-60rpm) in a bigger gear to create higher muscle tension to develop pedaling strength. Keep HR at AeT HR zone (75-80% of max) to continue to train the aerobic energy system. Adjust gearing/resistance as needed to maintain target HR.

Workout designed for indoors as it is more controllable, but can be easily modified for outdoors as hill repeats or up a long steady climb. Begin with shorter duration intervals (w/ more reps) and progress to longer durations intervals and fewer reps as fitness improves.

If you cannot keep HR down, stick with the basic AeT Intervals from previous weeks to continue to build aerobic fitness before adding the strength component.

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.