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Base Building Plus - MTB Medium Volume - WKO iLevels - 8-10 hours/week - Mountain Bike


Tim Cusick - Coach of World and National Champions

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12 Weeks

Plan Description

Base Building Plus: 12-Week Mountain Bike Medium-Volume Base Training Plan

Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

WKO iLevels training plan

Tim Cusick's Base Building Plus Training Plans

Tim's Base Building Plus series of training plans ramp up your training quickly to help you build a solid foundation in 12 weeks by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. The workouts have lots of variation, which makes them fun for the trainer and Zwift-type riding, but they can also be done outdoors. These plans are available in three different training volumes for road bike, mountain bike, and time trial, so choose one based on your cycling discipline (if it’s mixed, choose the one you do the most) and how much time you have to train, and voila, you've got a 12-week base building plan focused on you and your goals.

These plans include Tim’s favorite workouts and protocol that he uses with his national and world champion pro cyclists to help them achieve their goals. Each plan gives you all the tools you need, testing to maintain your power duration curve, and coaching notes and advice.

This plan uses TrainingPeaks WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.

Included with your plan

- Instruction sheet (attached to the first day of the plan)
- Testing
- 10% discount on nutrition guide

Join the WKO Power Users group

Click here to request to join our private Facebook group for WKO users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software..

More plans

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

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
4:43 hrs 3:00 hrs
Day Off x2
—— ——
MTB x2
4:21 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:43 hrs 3:00 hrs
Day Off
—— ——
4:21 hrs 3:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

  • 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.

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