Browse More Plans

CCNS Base Mileage 8 Week Plan

Author

Aidan Charles, CCNS LLC

No Ratings

Length

9 Weeks

Plan Specs

cycling indoor beginner intermediate power based hr based tss based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This CCNS Base Mileage 8 Week Plan is the perfect way to start your base mileage period. This well-rounded plan includes training guidance by heart rate and power, along with weight-lifting and stretching recommendations. All structured workouts are smart-trainer and Zwift compatible.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:26 hrs 3:00 hrs
0:33 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:26 hrs 3:00 hrs
0:33 hrs 1:15 hrs
—— ——

Training Load By Week


Sample Day 1

1:15:00
61.3TSS
Metabolic Endurance

Easy Metabolic Endurance Only! All in your endurance zone (zones 2) and at 80-95 rpm.

Sample Day 2

1:00:00
X-Training

Try any form of cross-training you'd like to! Limit to 60 min and find something fun and unstructured to do.

Sample Day 3

0:53:00
54.9TSS
VO2 Openers

Get in a 15 min warm up at recovery and endurance pace (zones 1 and 2).
Then complete 2 x 5 min Tempo intervals (zone 3) at 85-95 rpm.
Then 2 x 3 min VO2 intensity effort (zone 5) at 80-95 rpm.
Take 3-5 minutes rest in between all.

Sample Day 4

1:00:00
X-Training

Try any form of cross-training you'd like to! Limit to 60 min and find something fun and unstructured to do.

Sample Day 5

1:30:00
Aerobic Opener / Endurance

1-2 hours of UNSTRUCTURED time on the bike, with at least 30 min of accumulated time in your tempo zone, but LIMITED TO NO LONGER THAN 2 HOURS!

Sample Day 7

0:45:00
36.34TSS
Endurance Spin Out

Spin out the legs at Metabolic Endurance intensity for 45 minutes. Keep the cadence up and just stretch out the legs!

Sample Day 8

1:00:00
Field Test Effort! 5 min

After a good warm up of 20-30 minutes with at least 2 efforts of 2 to 4 minutes at LT or higher.

This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2Max test.
Ride all remaining time in your Endurance zone.

$80.00 - Buy Now