12 Week Endurance Base 1 Plan

Author

Brian Freeze

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:05 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.

Stats

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

Brian Freeze

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.

There are many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also provide consulting services.

Back to Plan Details

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!

12 Week Endurance Base 1 Plan

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