Base Training Plan

Average Weekly Training Hours 12:06
Training Load By Week
Average Weekly Training Hours 12:06
Training Load By Week
Sample Day 1
1:00:00
52.1TSS
Active Recovery/Low endurance

Sample Day 1
0:30:00
Circuit

Standard weights circuit with ant PT/Stretching needed

Sample Day 2
1:30:00
60TSS
Easy Group Ride

Just an easy spin with the bunch

Sample Day 3
0:59:12
56.4TSS
60' END w/ 4xEPDs

5' warm up
60' END with 4xEPDs. do the EPDs every 15', first one at the start of the END riding, just after the 5' warmup.
5' cool down
.
EPD - Explosive Power Development

Sample Day 3
0:30:00
Circuit

Standard weights circuit with ant PT/Stretching needed

Sample Day 4
1:00:00
52.1TSS
Active Recovery/Low endurance

Sample Day 5
0:30:00
Circuit

Standard weights circuit with ant PT/Stretching needed

Michael Cowart
|
A1A Cycling

Common sense Heartrate and power based training for road cyclists.