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Base Builder Phase 1


The Cycle Gym

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4 Weeks

Refund Policy

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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Plan Description

This base builder phase 1 is a plan that you will need if you have taken some time off or are starting the season.

This is your first step to building your fitness. It is made so that you don't do huge amounts of work, but also challenge yourself.

This plan is based on a couple of different methods:

1. TSS
2. Duration

I find that the majority of people looking to get back into fitness can only do a certain amount of time on the bike and also, their bodies can only handle so much 'stress' so the two go hand in hand.

It is important not to over do it too quickly as I have made this mistake many times and have gotten ill quite quickly from that mistake. We must not presume that we can do 100 miles immediately and must therefore take the correct steps to build our fitness correctly.

When you purchase this plan you will also be given links to help you with nutrition which will help guide you to making the correct choices when fuelling your body.

If you find that this phase is too easy, then move on to our Base Builder Phase 2 plan.

The only thing that we request from you before starting this plan is that you do an FTP test. Without knowing your FTP score then you can over do it or not do enough. FTP is a critical part of the plan and should not be avoided. If you need any help with the FTP, then please do contact me and I will help you out.

If you have any questions about our plans, please contact me on


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:18 hrs 2:00 hrs
Day Offx2
0:00 hrs 0:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:18 hrs 2:00 hrs
Day Off
0:00 hrs 0:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Graham Dawson

The Cycle Gym

Level 2 #BritishCycling Road and TT Coach. Owner of multiple cycle gyms in the UK. Download 5 free training sessions.