Base 2 Beginner Low Volume

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

This program is part of the Beginner ROAD Program which is designed for those with less than 2 years of cycling racing experience who need to add power and speed to their cycling.

As part of the program you join the Training Club which provides the training plans, support, accountability, and expert coaching you need to succeed. Designed to be flexible and still allow for progress. Each workout is prioritised from most to least important in a weekly Workout Stack. This gives you the power to move workouts around your busy schedule. Including the ability to adjust your workouts when the inevitable illness, injury or travel occur.

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Sample Day 2
1:00:00
73TSS
1. FTP Testing

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 3 x 90 second Opener Intervals at 110% of FTP. Rest: 3 minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:

MS2: 20 minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20 minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20 minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone. Your FTP is the power average for the 20-minute effort minus 3-5%.

CD: Finish time at <56% of FTP

Sample Day 4
1:00:00
65.9TSS
2. Sweet Spot Interval 4 x 8

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: 4 x 8 minute2 at 88-92% of FTP. 3 minutes easy riding between efforts.

CD: 20 minutes at 60-70% of FTP

Sample Day 6
2:00:00
119.3TSS
3. Endurance with Mixed Hill Climbs

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP. Focus on staying relaxed on the bike and spinning circles. During the last 60-90 minutes of the ride, complete 3 HILL CLIMB INTERVALS at FTP for 5-10 minutes each. IF you only have "rollers" really jam every climb, rack up the climbing!!

CD: 5-15 minutes at <56% of FTP

Sample Day 7
2:30:00
133.2TSS
4. Endurance Ride with FR Tempo

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: Ride at 60-70% of FTP

MS2: For the last 50 - 60 minutes of ride, pick up the effort to solid tempo zone (75-88% of FTP). Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

CD: 5-15 minutes at <56% of FTP

Sample Day 9
1:06:00
74.8TSS
1. Sweet Spot Interval 4 x 10

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: 4 x 10 minute2 at 88-92% of FTP. 3 minutes easy riding between efforts.

CD: 20 minutes at 60-70% of FTP

Sample Day 11
1:00:00
46.9TSS
2. Endurance Ride with HC 1 Minute Speed Drills

WU: 15 minutes building to 70% of FTP

MS1: Do 10 x 1 minute fast pedals at 85% of FTP. 1 minute at 70% of FTP in between efforts.

MS2: Ride remainder of prescribed time between 60-70% of FTP. Vary cadence throughout ride and work on pedaling form.

CD: 5-15 minutes at <56% of FTP

Sample Day 13
2:30:00
152.6TSS
3. Endurance with Mixed Hill Climbs

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP. Focus on staying relaxed on the bike and spinning circles. During the last 60-90 minutes of the ride, complete 3 HILL CLIMB INTERVALS at FTP for 5-10 minutes each. IF you only have "rollers" really jam every climb, rack up the climbing!!

CD: 5-15 minutes at <56% of FTP

Training Club
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Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

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