Base Training Plan

Author

Michael Cowart

All plans by this Coach

Length

5 Weeks

Typical Week

6 Bike, 2 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate power based tss based base period

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:06

Michael Cowart

A1A Cycling

Common sense Heartrate and power based training for road cyclists.

Back to Plan Details

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

Base Training Plan

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