8-WEEK ENDURANCE BUILDER - AEROBIC BASE (7 to 8 hrs/week)
Build the engine everything else is built on. Eight weeks of structured, science-led aerobic development to raise your endurance, efficiency and all-day power on 7 to 8 hours a week.
WHO IT'S FOR
Cyclists who want a bigger, more durable aerobic base - whether you are building toward longer events, returning to structured training, or laying the foundation before harder work. Committed to 7 to 8 hours a week across six rides. Fully indoor- and Zwift-compatible; every session is built around your FTP.
WHAT YOU'LL GAIN
A larger aerobic engine, better fat-burning and metabolic efficiency, more capillaries and mitochondria in your muscles, a stronger heart (greater stroke volume), a higher aerobic threshold, and the durability to ride longer and finish stronger.
HOW IT WORKS
Six rides a week: two focused quality sessions, a midweek endurance ride, a growing long ride as the centrepiece (up to three hours), and two easy recovery spins. The plan follows a proven 80/20 model - mostly easy Zone 2 riding that drives aerobic adaptation, with a measured amount of tempo and sweet-spot to lift your aerobic ceiling. Three progressive build weeks, a recovery week, three bigger build-and-peak weeks, then a taper into a peak aerobic benchmark ride so you can feel exactly how much stronger your base has become.
WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.
Each session includes coach's notes explaining what it does and how to pace it. Built by Evolve Coaching. Train smarter. Go further.