12 Week Indoor Zwift Base & Fitness Build (Workout Builder), Power, 6-8 hrs/wk
Simon KesslerAll plans by this Coach
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“Increase your fitness and power with this 12 week indoor specific base building plan"
This 12-week base training plan is designed to help you make big improvements in leg strength, pedaling efficiency, endurance and threshold power. The plan is designed for indoor training on Zwift (or TrainerRoad and other training apps) with specific sessions including personalized power targets and workout cues. Your day's training is loaded automatically each day into Zwift under "training". Just press start to begin your session. Your day's training session also syncs automatically with newer Garmin and Wahoo bike computers.
Training plan description: The goal of this training plan is for you to build a strong base of fitness and great threshold power with just 12 weeks of focused and highly effective training. This training plan works great for cyclists who can fit in 5 days/week of training, with typically 60-90 minutes available Tuesday, Wednesday, Thursday, and 1.5-2.5 hours available on weekends for indoors (can be increased to 3-5 hours for outdoor riding). The plan builds with 3-week training blocks followed by an easier week before starting the next 3-week block. A weekly VO2 max session is scheduled weekly with the remainder of the training targeting below threshold training to increase your base (lots of sub threshold, tempo, big gear etc). You have the option to include a Zwift race or group ride 1-2 times/week (noted in the plan). Before starting the plan you should have a good level of fitness and be accustomed to training 4+ hours/week.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.
Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1-month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!
Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reuasble an unlimited amount of times
This plan works with power only (no heart rate zones)
Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks
Sessions sync automatically with your newer Garmin, Wahoo devices and Zwift. Your daily workout appears automatically each day. Just press "start" to begin.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:13 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:13 hrs||2:30 hrs|