Short on Time Base Training 2 | 5-8hrs | Weeks 9-16

Average Weekly Training Hours 06:10
Training Load By Week
Average Weekly Training Hours 06:10
Training Load By Week

This plan is designed as a follow-up to our Base Training 1 Plan but is just as easily executed as a standalone plan. It will maximize your training time while building a foundation of solid fitness on 5-8 hours a week.

It 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.

If you have any other questions about my training plans or coaching please feel free to contact me.

Thanks for your interest and good luck!

Nate Dunn
Founder/Head Coach
Data Driven Athlete

Sample Day 2
45m @ Threshold Focus 04

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

We're going to increase the duration of your threshold intervals by just a touch this time.

Sample Day 3
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 4
45m @ Anaerobic Focus 05

This workout is a little different in that we have some 1 minute efforts but also a set of 15s standing sprints, quickly followed by 15s seated all out efforts.

Sample Day 6
2hr Hill or Group Ride

Head for some hills or rollers either on your own or with a group. If you're riding solo focus on attacking each hill or roller at your threshold intensity.

Don't worry so much about your power numbers, just go off of how you feel and enjoy the flexibility of riding at an intensity that feels comfortably hard.

If you're riding with a group focus on doing something different. Try attacking and going off the front. Try attacking mid climb. Try attacking at the base of the climb and holding off your teammates.

Enjoy the dynamic nature of riding with a group and experimenting with new tactics as you become more familiar with your own limits in different situations.

Sample Day 7
1 1/2hr @ Threshold-06 2 X 25 @ 90% FTP

2 X 25m @ 90% FTP. This should be a manageable intensity at the lower end of your threshold power.

HR should be stable throughout primary work portions. For some added variety experiment with a different cadence on each effort.

Sample Day 9
45m @ Anaerobic Focus 06

This workout gives you the freedom to pick the duration of your efforts. Essentially you want to choose 8 different durations.

2m (AC120), 1m (AC60), 30s (AC30), or 15s (N15). Each of these efforts should be at a maximum intensity.

You can also choose whatever rest duration you want, although the goal is to still complete 8 different efforts in the 45m workout span.

Start with a solid warm-up and finish with a solid cool down.

Sample Day 10
1hr @ Endurance

Spend all your work portion in the endurance zone. Nice and easy. Just a few clicks above an active recovery pace.

Nate Dunn M.S.
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.

From fondo's to road races, 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.