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Indoor Base Training Plan - Building aerobic engines efficiently

Includes Structured Workouts

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

Learn More about Structured Workouts.


Kasper Hansen

All plans by this Coach


12 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

About this training plan
This training plan is constructed by Kasper Hartl Hansen, EREPS certified personal trainer with specialty in cycling. The purpose of this training plan is to offer a 3 months indoor regimen to build aerobic base fitness for the beginner, intermediate and master athlete. This is done through four efficient weekly workouts offering a base plan that is digestible for the time crunched athlete as well for those who wish to see the winter through without compromising base fitness and without risking bikes and bones on snow clad roads.

The workouts in this training plan are scheduled and focused with the clear objective to maximise aerobic endurance, through:
1. Semi-long to long intervals at Sweetspot intensity (sub-threshold).
2. Long intervals at aerobic endurance intensity.

Worth noting:
- Power meter (or indoor trainer with power meter capability) and heart rate monitor are required in order to follow this training plan.
- Four weekly workouts.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training plan.
- E-mail support with the responsible coach if you have questions to the plan:
- Discount on strength training plan of 25% when signing up for this plan.
- Discount on subsequent FTP Booster plan of 25% when signing up for this plan.

For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:40:00 02:01:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
06:40:00 02:01:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Optimum Performance Coaching

Optimum Performance Coaching

Optimum Performance Coaching is a trusted partner in the endurance community. Our approach to performance optimisation is based on three inseparable platforms; training programs, performance coaching and sports nutrition. We offer both individually adapted programs, based on dialogue and analysis, as well as generic training plans and semi-customised plans. In all our undertakings we aim to meet our clients expectations to a professional coaching practice by being thorough and flexible.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
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