12 Weeks Pro Intensive Base Preperation

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12 Weeks Pro Intensive Base Preperation


Remko Meeusen

All plans by this Coach


12 Weeks

Typical Week

2 X-Train, 2 Strength, 5 Bike, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based base period

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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Includes Structured Workouts

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Learn More about Structured Workouts.

This 12 weeks Base plan is for cyclists and/or triathletes wanting to develop their aerobic cycling capacity and to prepare themselves for the upcoming season / intensive phase. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals were there's a good balance between the workouts and specific rest moments.

In contrast with the '12 weeks winter base plan for competitive cyclists', this plan adds more intensive work-outs towards the end, in order to boost your condition more.

The plan is best suited to cyclists and/or triathletes who have been training for a while, and want to train more structured.

The plan uses a higher intensity, lower volume, training methodes, combined with aerobic workouts (such as long slow distance rides), and is based on scientific backgrounds which are tested by multiple pro teams.

Note - This plan is designed for riders who want to add more intensity during the winter (base) period.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:30
Training Load By Week
Average Weekly Training Hours: 13:30
Average Weekly Breakdown

Remko Meeusen


Belgian Pro-Cycling Coach working for the Quick-step Floors Cycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

Basic Coaching - 65,00 eur /m
Premium Coaching - 125,00 eur /m
Professional Coaching - 299,00 eur /m
Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com

Sample Day 1

Strenght Training

Strenght + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 1

Extra: Alternative Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.

Sample Day 2

Recovery Ride

Indoor / Rollers

Cadence 90-100 rpm

Ride 1h on an easy pace (recovery) to get 'fresh' legs for tommorows test.

Sample Day 3

Threshold Test

Summary: 20 min Easy Warming-Up
2 x (1min cadans accelerations - 1min30 easy)
5min recovery, easy tempo
20min ALL OUT effort over 20min
Cool down for 20 minutes

Ride as hard as you can for 20 minutes, recording average heart rate and/or power for 20 minutes

Sample Day 5

Short Endurance

Constant Endurance

Indoor: Rollers
Outdoor: Flat Parcours

Zone: Endurance

Sample Day 5

Strenght Training

Strenght + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 6

Outdoor: Endurance with sprints 1

Time: 2-3 hours

Cadence: 90-110+ rpm

– First hour: Endurance
– For the second hour include 6 times 10 sec effort every 10 mins at a cadence of over 110 rpm.
– Return to Endurance between efforts.
– Remaining time average 95+ rpm but remain
arround endurance.

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