12 Week Endurance Base 1 Plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:09

This plan is designed to build Endurance (Base 1). The plan is 9-13 hours and for interimate to advanced riders. This is a great plan for anyone looking for a strong base building foundation to build on. The starting TSS is 534 and goes up to 817.

Sample Day 1
1:20:00
81.5TSS
Grind 45 with AC TSS 82 IF.78

Make sure to stay at the targeted RPM 75, 85 and 95 or over!

Sample Day 2
0:52:00
51.2TSS
Big Gear NP 6 x :30/3:00 TSS 51 IF.77

This is a Tempo ride with 30 sec Neuromuscular Burst.

Sample Day 3
1:22:00
92.4TSS
3 x 15 Sweet Spot 90% of FTP SST 92 IF.82

This Sub-Threshold work will lay the foundation for harder work down the line and build fatigue resistance in the process!

Sample Day 4
0:45:00
26.7TSS
Active Recovery

It is all about recovery today! Just a quick spin then do 30 minutes of stretching/yoga.

Sample Day 5
2:01:00
118.8TSS
4 x 20 Tempo TSS 119 IF.77

This Tempo workout will work wonders on your fatigue resistance. It is also an opportunity to work you your mental game. Enjoy!

Sample Day 6
3:00:00
163.1TSS
Endurance TSS 163 IF.74

STAY IN ZONE 2!!!!

Sample Day 8
1:23:00
84.7TSS
Grind 48 with AC TSS 85 IF .78

Make sure to stay at the targeted RPM 75, 85 and 95 or over!

Brian Freeze
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The Peaks Coaching Group

I am a coach on the Peaks Coaching Group team and we are the experts in training with a power meter and data analysis. If you are looking for the best, then I will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we have 4-6 cycling camps each year.

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