Short on Time Base Training 1 | 5-8hrs | Weeks 1-8

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
Training Load By Week

This training plan is designed to maximize training time while building a foundation of solid fitness on 5-8 hours a week. This plan is easy to modify and add additional volume (expanding to 10-12 hours a week) while being specifically designed for indoor or outdoor-based riding. Each workout was created using the new TrainingPeaks workout builder, giving a powerful visual representation of interval design and progression. No more complicated and confusing instructions, every workout is displayed graphically and automatically calculates specific power targets based on your FTP while also exporting to your Garmin, Zwift, or other training apps. To get a feel for the design of this workout plan please check out this link. http://datadrivenathlete.com/training-plans/ If you have any other questions about my training plans or coaching please feel free to contact me. https://datadrivenathlete.com/contact/ Thanks for your interest and good luck! Nate Dunn Founder/Head Coach Data Driven Athlete

Sample Day 2
0:45:00
43TSS
45m @ Endurance Focus 01

Short and focused work in your endurance zone. If you're feeling any discomfort at the endurance intensity then pull the plug.

Sample Day 3
1:00:00
69.2TSS
1hr @ Tempo Unstructured

Tempo ride where you should find the effort challenging but not too painful. Objective of this ride is to get some solid time in around a tempo intensity.

Don't worry so much about your power targets focus more on keeping the pedal to the metal dialed around Tempo.

Sample Day 4
0:20:00
25.4TSS
20m @ 30-20-10 Smash

This workout is a designed as a quick smash on the trainer. Short and sweet it'll keep the fires burning in the engine room.

Sample Day 6
1:30:00
122.3TSS
1 1/2hr @ Threshold Power Test

Easy Endurance/Tempo ride where you'll throw in an absolute, PR setting, mind altering 20 minute max effort so we can understand a bit more about your power at threshold.

Pick a hill with a slight incline if possible. Give. It. The. Beans.

Sample Day 7
1:30:00
104.8TSS
1 1/2hr @ VO2Max Power Test

Easy Endurance/Tempo ride where you'll throw in an absolute, PR setting, mind altering 5 minute max effort so we can understand a bit more about your power at VO2max.

Pick a hill with a slight incline if possible. Give. It. The. Beans.

Sample Day 9
0:45:00
48.4TSS
45m @ Threshold Focus 01

Short and focused effort focusing on increasing your power at your lactate threshold.

We split up your threshold intervals into shorter 5 minute segments followed by brief 2 minute rest periods with a solid 5 minutes of rest in the middle of the workout.

Sample Day 10
0:20:00
25.4TSS
20m @ 30-20-10 Smash

This workout is a designed as a quick smash on the trainer. Short and sweet it'll keep the fires burning in the engine room.

Nate Dunn M.S.
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Data Driven Athlete

As a full-time cycling coach I'm most excited about helping cyclists of all abilities discover what they’re capable of.

No matter your goals, I'm passionate about applying my background in exercise science and sports nutrition to help you train smarter, eat better, and ride faster.

If you’re in Sacramento, San Francisco, or the Northern California area, contact me to set up a consultation. If online coaching works best, let’s connect over email, phone, or Skype.