Trainer Friendly Base L1 HR Based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:35

A trainer friendly base program designed for those who train with HR.

Sample Day 1
1:25:15
58.2TSS
Russian Steps - HR Based

Warm Up

Russian Steps
Russian Steps are a progressive workout, where we will vary the effort and recovery periods to challenge both your ability to produce various powers, and your ability to recover from them and prepare for the next effort.

While complicated, there is a pattern to the steps. On the way up, the recovery is the same as the next effort, and on the way down, the recovery is the same as the effort you just did. If needed, write it down.

Cool Down

Sample Day 2
1:00:00
15TSS
Home Strength - L1

Warm up with 10 minutes spinning or running
Purpose: Short preparation for gym workouts
Do 2 or 3 sets of the following exercises with focus on form and slow motions
Exercises:
Wall Sit-to failure
Fire Hydrants x10
Push Ups x10
Lower Back Hyperextensions w/Ball x10
Reverse Lunge x10 each leg
Non- Maximal Low weight Squats x10
Step ups x10 each leg
Leg Lifts x20

Finish with 8 minute abs
https://www.youtube.com/watch?v=sWjTnBmCHTY
Cool Down with 10 minutes of spinning or 5 minute running. Then complete a stretching routine

Sample Day 3
1:25:00
57.5TSS
Tempo Progression 2x15 - Power Based

the goal of this workout is to build aerobic endurance and to aid in increasing threshold. Warm up Tempo progression - 2x15min tempo with 5 minute rest between Cool Down

Sample Day 4
0:30:00
20TSS
30m AR - HR Based

Keep the power and HR easy

Sample Day 5
1:19:00
57.8TSS
Sweet Spot Intervals 4x5 - HR Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 8
1:25:15
58.2TSS
Russian Steps - HR Based

Warm Up

Russian Steps
Russian Steps are a progressive workout, where we will vary the effort and recovery periods to challenge both your ability to produce various powers, and your ability to recover from them and prepare for the next effort.

While complicated, there is a pattern to the steps. On the way up, the recovery is the same as the next effort, and on the way down, the recovery is the same as the effort you just did. If needed, write it down.

Cool Down

Sample Day 9
1:00:00
15TSS
Home Strength - L1

Warm up with 10 minutes spinning or running
Purpose: Short preparation for gym workouts
Do 2 or 3 sets of the following exercises with focus on form and slow motions
Exercises:
Wall Sit-to failure
Fire Hydrants x10
Push Ups x10
Lower Back Hyperextensions w/Ball x10
Reverse Lunge x10 each leg
Non- Maximal Low weight Squats x10
Step ups x10 each leg
Leg Lifts x20

Finish with 8 minute abs
https://www.youtube.com/watch?v=sWjTnBmCHTY
Cool Down with 10 minutes of spinning or 5 minute running. Then complete a stretching routine

Joseph H Maloney
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JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.