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6 Week Base Builder


Chris Soper

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6 Weeks

Plan Specs

cycling road cycling beginner intermediate power based tss based base period

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Plan Description

Six week endurance base building programme to help develop overall fitness as part of a longer term programme building towards a targeted objective. Based on using Functional Threshold Power this plan is designed to be flexible to allow you to alter training sessions within any given week to fit in with your lifestyle commitments.

NOTE: This plan is developed on basis of using functional threshold power. To maximise the benefits of this it is recommend to conduct functional threshold power test prior to starting to ensure correct setting of training zones. Please feel free to get in touch if you have any questions related to this plan. We are always happy to assist where we can.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:45 hrs 4:00 hrs
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Workouts Per Week Weekly Average Longest Workout
10:45 hrs 4:00 hrs
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Chris Soper

Soper Performance Coaching

Bespoke cycle coaching provided by a British Cycling Level 3 Road and Time Trial & British Cycling Level 2 Track certified coach.

Offering personalised coaching designed for individuals to realise their specific goals through customised training plans.

Additional Services include:
Power and Heart Rate testing
Nutritional Advice
Sports Psychology - goal setting and self analysis (SportScotland Advanced Sports Psychology Certified)
Anti-Doping Regulations and Advice (UKAD Certified)

Sample Day 1

Endurance + Ramp Session (Turbo)

Sample Day 3

Road Ride

Group or club ride if possible at a steady 70-75% effort

Sample Day 4

TT Intervals (Turbo)

Two shorter TT efforts at an FTP effort with a shortened recovery as part of base development before a final short ramp over FTP into the cool down

Sample Day 6

Endurance Session (Turbo)

Sample Day 7

Road TT Intervals

Core of the ride to be in zone 4 working the endurance aspect, some road intervals planned as follows:

4x 7 minute intervals at what you believe to be your TT pace with a minimum of 15 minutes recovery in between each set.

Sample Day 9

Road Ride

Endurance road ride, HR / Power should be looking at a high zone 3 effort thought. In terms of 'effort' this targets around 70-75% effort

Sample Day 10

Group / Club Run

Up to 4 hours maximum assuming a lower intensity level than Saturday session

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