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Base 12 weeks 3-6 hrs Heart Rate Rpe Based

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach JellyLegs

No Ratings

Length

12 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.

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

This 12-week base heart rate Rpe based training plan is designed to help you make big improvements in leg strength, pedaling efficiency, sprinting, endurance and improve your threshold. 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 and Rpe targets for each training session. Additional benefits of the Workout Builder format include the direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, and more.. The volume of training is between 3-6.5 hours per week and can easily be adjusted to fit the plan around your life.

Questions:
Please visit us at www.jellylegs.com or email info@jellylegs.com

This plan works with heart rate zones and rpe only with no power zones.


You can download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App.

You can download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:03 hrs 3:30 hrs
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Workouts Per Week Weekly Average Longest Workout
5:03 hrs 3:30 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Sample Day 1

1:14:59
80TSS
Threshold Heart Rate Test

The ideal terrain for a 30 minute test is a moderate (3-5%) steady climb that can be ridden safely without interruption (e.g. no stop lights). Of course, most of us might not have access to terrain that meets these requirements. A flat road (with the same requirement for safety) will do and of course, riding the test on a stationary trainer indoors is a great alternative especially for your first test just make sure you don't over heat.
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Warm up:
10-20min, endurance pace Rpe 5
3x1min as 1min fast pedalling with 1min easy Rpe 5
5min easy, Rpe 4
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Main set:
30min all out time trial race pace, Rpe 9-10
Press lap button after 10min
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Cool down:
10 to 15min easy. Rpe 3-4
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Record the average heart rate for the 30min test
and take your peak 20min average as your threshold heart rate.
(how to update your trainingpeaks)
https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones
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Do not watch your heart rate/power during the test. You're not trying to produce a given number. Do not be concerned with anything other than are you going as hard as you can go right now. If the answer is "yes" then you are doing the test right.
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Sample Day 3

1:00:00
42.6TSS
Berry Hr

Berry Hr
High cadence
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W/U
18min ramped warm up from Z1 Rpe 1-3 to Z3 Rpe 6
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M/S
8 x 20 sec spin ups to your max cadence (aim 120+)
3min Z1 easy recovery's
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C/D
10min Z1 Rpe 1-3 easy spinning

Workout below

Sample Day 6

1:00:00
45TSS
Free Ride

1 to 2hrs
This ride is about enjoying yourself, forgetting about training zones and just cycling for the pleasure of it. Explore some new roads, head out with the club or hit the trails on your mountain bike.

Sample Day 8

1:02:30
40TSS
Jan Hr

Jan Hr
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W/U
10min easy Z1 Rpe 1-3
20min high Z1 to low Z2 Rpe 2-4
Focus on peddling nice smooth circles @ 80 to 100 rpm and in an aero postion as possible
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M/S
5 x 30 sec spin ups @ Z4 Rpe 7 effort
4min recoverys @ Z1 Rpe 1-3 easy spin
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C/D
10min Easy Z1 Rpe 1-3

Workout bellow

Sample Day 10

1:10:30
57.4TSS
Gilbert Hr

Gilbert Hr
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WU
10min easy spin Z1 Rpe 1-3,
3x30sec Small ring sprint with 30sec rest,
1min easy spin Z1 Rpe 1-3,
2x2min as 10sec hard 10sec easy with 1min rest,
2min easy spin Z1 Rpe 1-3,
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M/S
4x5min hill climb as 4:30min Z3 Rpe 6 in the biggest gear you can push 50-65rpm and standing every min for 20sec and descending the last 30sec easy gear 110+rpm
with 1min Z1 Rpe 1-3 spin rest in between,
2min easy spin,
Big ring sprint (max effort) 3x30sec with 30sec rest
Cool down;
10min Z1 Rpe 1-3 easy spin
Stretch and roll if you can.

Sample Day 13

2:00:00
75TSS
Easy Endurance Hr

Easy endurance
2 to 3hrs
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W/U
20min Z1 Rpe 1-3
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M/S
1.5 to 2.5hrs
Ride in Zone 1-2 Rpe 1-5 but keep it easy
Don't exceed Z2 for more than a few seconds and riding with a comfortably high cadence.
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C/D
10min Very Easy Z1 Rpe 1-3

Sample Day 15

1:11:30
46.7TSS
Jan+ Hr

Jan Hr
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W/U
10min easy Z1 Rpe 1-3
20min high Z1 to low Z2 Rpe 2-4
Focus on peddling nice smooth circles @ 80 to 100 rpm and in an aero postion as possible
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M/S
7 x 30 sec spin ups @ Z4 Rpe 7 effort
4min recoverys @ Z1 Rpe 1-3 easy spin
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C/D
10min Easy Z1 Rpe 1-3

Workout bellow

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