v4.2 30w Complete BASE TO RACE Plan, for 6+ Hour Events, w/ HRV Mods & NEW Strength Programming
v4.2 30w Complete BASE TO RACE Plan, for 6+ Hour Events, w/ HRV Mods & NEW Strength Programming
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Written by Cody Waite, of Waite Endurance
Our NEW in 2025 v4.2 plans are now UPDATED with our NEW strength progression using TrainingPeaks' new STRENGTH FEATURE!
Learn All About our Latest v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable Plans
The Waite Endurance Podcast: Episode 81
v4.2 30-Week Complete BASE TO RACE Plan for A-Events of 6-12+ Hours in Duration w/ Daily HRV Readiness Modifiers
While we offer each phase of our training progression individually, this plans bundles them all together in one convenient package!
- 4 week Base Prep
- 14 week Base Builder
- 12 week Race Prep & Race
Our plans follow the POLARIZED TRAINING philosophy with a focus on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses through base training; followed by an extended emphasis on the event specific energy systems that you will rely heavily on based on your event duration. Typical weeks consist of two intensity structured sessions, 2-3 aerobic sessions, and 2 gym sessions, with the flexibility to adjust as desired to fit your needs.
Quick Details:
- Ideal Training Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Testing & Recovery Weeks Built-In
- Written as 8-14 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.0 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided. (optional)
Uses NEW TrainingPeaks Strength Features
All strength sessions utilize the new TrainingPeaks Strength features, allowing you to use your mobile device at the gym to track your workouts.
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
Join Our SLACK App
All plan users are able to join our Waite Endurance Slack Workspace for added coaching support as you follow your plan.
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How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
09:13:00 | 07:00:00 |
|
strength
x2
|
02:00:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:13:00 | 07:00:00 | |
|
|
02:00:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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