Base 3 Beginner Low Volume

Author

Damian Ruse

All plans by this Coach

Length

4 Weeks

Typical Week

3 Day Off, 1 Other, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner power based 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.

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.

Get Lifetime Access to the Beginner ROAD Program and all These Training Programs Today!

Only $69

Read more here: semiprocycling.com/trainingclub

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:49

Training Club

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.

Personalize Your Training • Coach Guided • Training Accountability

Back to Plan Details

Sample Day 1

1:30:00
100TSS
1. Unstructured Test

WU:15-25 minutes building to 70% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 2 x Max power for 15 seconds. Rest for 5 minutes between, easy spinning

Ride easy for 5-10 minutes easy till recovered

MS2: 1 x Max power for 15 minutes

Ride easy for 5-10 minutes easy till recovered

MS3: 1 x Max power for 25 minutes

CD: 5-15 minutes in small chain ring

Sample Day 3

1:15:00
68.7TSS
2. Sweet Spot Intervals

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

MS1: 2 x 15 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

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

Sample Day 5

2:15:00
137.9TSS
3. Climbing Repeats

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: Finish time at 60-70% of FTP

Sample Day 6

2:45:00
136.9TSS
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 25 - 35 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 8

1:00:00
71.9TSS
1. Sweet Spot Criss Cross Intervals 2 x 20

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

MS1: 2 x 20 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

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

Sample Day 10

1:06:00
69.1TSS
2. Sweet Spot Intervals

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

MS1: 2 x 15 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

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

Sample Day 12

2:30:00
129.2TSS
3. Endurance Ride with FR Sweet Spot

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

MS1: 60 minutes at 60-70% of FTP

MS2: 3 x 15 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

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

Base 3 Beginner Low Volume

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