12 week BASE!! (8-10h)Get the best preparation for new season

Author

Simon Cirnski

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner 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 suitable for beginner and more advanced cyclist. The plan will take care of your performance and will get you in shape for SST and FTP building. The plan starts with FTP test to assess your performance and determinate your training zones.

Plan focuses on our Aerobic endurance, strenght and speed skills.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:55

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Back to Plan Details

Sample Day 1

0:30:00
16.1TSS
Recovery

Short and easy recovery ride.

Sample Day 2

0:56:00
73.9TSS
Testing

Testing for determinating FTP and FTHR. 20min averages for allout interval represent your FTP and FTHR. 3min and 20min intervals should be done as hard as you can go.

Sample Day 3

2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 4

1:30:00
86TSS
Sprints

After a good warm up. Do 2 sets of 4 short sprints. Rest between sprint should be 2min long and rest between sets should be 10min long.

Sample Day 6

2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 7

2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 8

0:30:00
16.1TSS
Recovery

Short and easy recovery ride.

12 week BASE!! (8-10h)Get the best preparation for new season

$69.00 - Buy Now