12 Week Base Training for the Off Season (Workout Builder), Heart Rate 8-12 hrs/wk
Simon KesslerAll plans by this Coach
“Build a strong base and work on specific areas that will take your cycling to the next level of power and performance"
The 12 week base training plan using heart rate zones and is designed to help you make big improvements in leg strength, pedaling efficiency, sprinting, endurance and threshold power. The plan is designed to work indoors as well as outdoors and is designed with the Workout Builder feature which provides your personalized heart rate targets calculated from your maximum heart rate saved in your TrainingPeaks account. Each session displays automatically your specific heart rate intensities. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.
Training plan description: This 12 week Training Plan is designed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on Saturdays and Sundays, for an average of 8-12 hours/week. You may be a regular A or B group rider and/or participate in road racing.
The plan builds with 3-week training blocks followed by an easier week of 7-8 hours before starting the next 3-week block. The goal of this training plan is for you to build a strong base of fitness and great threshold power with just 12 weeks of focused and highly effective training. Before starting the plan you should have a good level of fitness and be accustomed to training 7+ hours/week.
Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!
Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reuasble an unlimited amount of times
Exact heart rate targets calculated automatically from maximum heart rate saved in TrainingPeaks
Automatic upload to Garmin and Wahoo with workout builder feature
Workout file upload to Zwift, TrainerRoad and more
30 day money back guarantee
This plan works with heart rate only. For this plan using power see 12 Week Base Power Plan.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:07 hrs||4:16 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||9:07 hrs||4:16 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?