Base Training - Advanced - 4 Weeks
Base Training - Advanced - 4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Alex Quirk
Length
4 Weeks
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 experienced athletes wanting to start their season right. Ride slow to go faster!
This program is tailor made for athletes looking to do a proper base period. This program will put you through a proper base period with approx 11 - 13 hours a week of riding. The program places a heavy emphasis on sweet spot, tempo and endurance rides, to increase your fitness in the most efficient and sustainable way early in the season. This is ideally suited to experienced athletes who have trained with structured training previously and who are willing to be patient with not going too hard too 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
- No weekday sessions are longer than 2 hours
- Power Based: detailed guide of of wattage, heart rate and RPE zones for each session
- Clear sense of progression to keep you engaged
- Suitable for Cat 1 or A grade riders
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
10:47:00 | 03:00:00 |
|
Strength
x3
|
01:30:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10:47:00 | 03:00:00 | |
|
|
01:30:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.