12 Week Base Training for the Off Season (Workout Builder), Heart Rate 8-12 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:16 hrs

Plan Specs

cycling road cycling intermediate masters hr based tss based base period

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.

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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.

“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!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

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

Plan Features

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.


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:07

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

0:55:00
48.7TSS
Big Gear intervals HR

This session includes a combination on 1-legged pedaling drills and big gear intervals to improve pedaling efficiency, leg speed and muscular strength. 

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain, steady uphill gradient (or indoor trainer). Stop if you have any knee or other pain.

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

Sample Day 2

1:30:00
90TSS
Tempo Progression Riding HR

After your warm-up ride at a tempo intensity for the time specified. This session becomes harder in second half. 

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

Sample Day 3

0:53:00
46.2TSS
High Cadence drills HR

This session includes a combination on 1-legged pedaling drills and high cadence intervals to improve pedaling efficiency and leg speed.

After the warm-up start with some 1-legged pedaling drills, Keep the intensity low and focus on good form. Stop if you have any knee pain.

Then perform high cadence intervals with a progressive increase in cadence as outlined.

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

Sample Day 5

1:30:00
90TSS
Tempo Progression Riding HR

After your warm-up ride at a tempo intensity for the time specified. This session becomes harder in second half.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

Sample Day 6

2:30:00
122.5TSS
Endurance Ride (Zone 2) HR

Time in the saddle at a moderate intensity. Aim to average in Zone 2 for the ride. Keep your cadence over 85 rpm on the flat roads. This can be on MTB or indoors.

Sample Day 8

1:05:00
59.3TSS
Big Gear intervals HR

This session includes a combination on 1-legged pedaling drills and big gear intervals to improve pedaling efficiency, leg speed and muscular strength.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain, steady uphill gradient (or indoor trainer). Stop if you have any knee or other pain.

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

Sample Day 9

1:15:00
72.5TSS
Tempo Cadence HR

Tempo riding with change of cadence.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

Aim to ride within 5 beats of target heart rate prescribed. Allow for 2-3 minutes to elevate heart rate up to target.

12 Week Base Training for the Off Season (Workout Builder), Heart Rate 8-12 hrs/wk

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