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Base Training - Intermediate - 8 Weeks

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Base Training - Intermediate - 8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex Quirk

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Base training for athletes new to structured training!

This program is tailor made for athletes looking to do a proper base period but fit in with their busy lives. Mid Week Sessions are no longer than one and a half hours, this program will put you through a proper base period with less than 10 hours a week of riding. The program places a heavy emphasis on subTHR or sweet spot efforts, to increase your fitness in the most efficient and sustainable way early in the season.

- Introductory 20 minute power test
- Helpful guide for establishing training zones, calculating FTP, tips for using bike computers effectively and
general tips regarding using power meters and rate of perceived effort (RPE) properly
- Power Based: detailed guide of of wattage, heart rate and RPE zones for each session
- Variety of sessions will give you some tools to coach yourself
- Clear sense of progression to keep you engaged and educate you about structured training
- Suitable for Cat 2/3 or (B/C grade) riders looking to progress their cycling

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:15:00 03:00:00
Strength x3
01:30:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:15:00 03:00:00
Strength
01:30:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • 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.

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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