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Base Building Training Plan, Coggan Classic Zones, 14 wks, Heart Rate Based structured workouts

Includes Structured Workouts

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

Learn More about Structured Workouts.


Charles Kyle

All plans by this Coach
No Ratings


14 Weeks

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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 Building 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 Heart Rate Training, this training plan helps you increase your Fitness.  You can ride either on a trainer or outside.  The strength 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), 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.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:30 hrs 3:00 hrs
1:30 hrs 1:00 hrs
Day Offx2
—— ——
2:04 hrs 1:15 hrs
0:42 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:30 hrs 3:00 hrs
1:30 hrs 1:00 hrs
Day Off
—— ——
2:04 hrs 1:15 hrs
0:42 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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.