Base Building Training Plan, Coggan Classic Zones, 14 wks, Power Based structured workout

Author

Charles Kyle

All plans by this Coach

Length

14 Weeks

Typical Week

2 Day Off, 3 Bike, 1 X-Train, 2 Strength, 2 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based strength base period

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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.

Base Building Training Plan, Coggan Classic Zones, 14 wks, Power Based structured workout

Base Building Power Based Training Plan


written by Chuck Kyle master coach with KyleCoaching


Heart Rate structured training plan


Plan overview

Designed for Beginner to Intermediate cyclists who use TrainingPeaks and Power Based Training, this training plan helps you increase your Fitness.  You can ride either on a trainer or outside.  The strength and conditioning training part of the program is best executed in a home gym or gym facility.

This plan lasts 14-weeks (bike workout averages about 4-5 hours a week, conditioning averages 1.5 hours, and strength an additional 2 hours), helping you build a solid aerobic foundation so you can begin training for your next event.

During the first two weeks, we determine your training zones and focus on anatomical adaptation, "getting ready to train".  In the next 12-weeks, we teach your body to utilize oxygen as efficiently as possible. We build your aerobic engine.  Daily workouts range from structured time on the bike and other aerobic conditioning exercises to sport-specific weight-lifting exercises.  This plan contains mostly sub-threshold work and can be used with Coggan Classic Training Zones.

When you look at the cycling workouts in TrainingPeaks, you have a choice to use the traditional or structured workout format.  Certain devices (Wahoo, Garmin, Zwift, TrainerRoad, Racermate, and more) load the workouts automatically, allowing you to see the workout and your specific interval numbers directly on the device (structured format).

Need help loading your structured workouts to your device or smart trainer?
Click here to read instructions.

More plans
Chuck has written dozens of training plans for many different areas of cycling: road, time trial, cyclocross, indoor training, and more. Click here for a full list of his current plans by sports type.

Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Chuck.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:47
Training Load By Week
Average Weekly Training Hours: 09:47
Average Weekly Breakdown

Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

Back to Plan Details

Sample Day 1

0:30:00
20TSS
Elliptical / Running / Rowing

This is a cross training day. Pick any form of cardio / cross training that you prefer. The goal is to workout in heart rate zone 2 or RPE 2-3

Sample Day 2

1:00:00
Dynamic Adaptation - Abs and Conditioning

This is available on your TrainHeroic App. Check the day 1 Training Plan Instructions for more information.

If you are on your smartphone click here to get started:
https://marketplace.trainheroic.com/#/program/kyle-program-1542212961?code=baselifting

Sample Day 2

1:00:00
47.5TSS
1-Hour Aerobic Endurance Builder

WU:
10-15 minute warm up, progressing to zone 2
TARGET: PW: Z2
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs.

MS:
Steady low-end aerobic effort.
TARGET: PW: Z2
CADENCE: Self-selected.

CD:
Cool down 5 - 15 minutes.
TARGET: PW: Z2
CADENCE: Self-selected

Sample Day 3

1:00:00
Anatomical Adaptation (AA) Strength Workout

This is available on your TrainHeroic App. Check the day 1 Training Plan Instructions for more information.

If you are on your smartphone click here to get started:
https://marketplace.trainheroic.com/#/program/kyle-program-1542212961?code=baselifting

Sample Day 3

1:00:00
47.5TSS
1-Hour Aerobic Endurance Builder

WU:
10-15 minute warm up, progressing to zone 2
TARGET: PW: Z2
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs.

MS:
Steady low-end aerobic effort.
TARGET: PW: Z2
CADENCE: Self-selected.

CD:
Cool down 5 - 15 minutes.
TARGET: PW: Z2
CADENCE: Self-selected

Sample Day 5

0:30:00
20TSS
Elliptical / Running / Rowing

This is a cross training day. Pick any form of cardio / cross training that you prefer. The goal is to workout in heart rate zone 2 or RPE 2-3

Sample Day 5

1:00:00
Anatomical Adaptation (AA) Strength Workout

This is available on your TrainHeroic App. Check the day 1 Training Plan Instructions for more information.

If you are on your smartphone click here to get started:
https://marketplace.trainheroic.com/#/program/kyle-program-1542212961?code=baselifting

Base Building Training Plan, Coggan Classic Zones, 14 wks, Power Based structured workout

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