Base Training Plan (8hr/wk over 12 weeks) (TID = 79:8:13) with 2 rest days and big weekends

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Base Training Plan (8hr/wk over 12 weeks) (TID = 79:8:13) with 2 rest days and big weekends


Alex fastfitnesstips

All plans by this Coach


12 Weeks

Typical Week

5 Bike, 1 Other, 2 Strength

Longest Workout

3:40 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based tss based base period

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Welcome to the FFT base training plan based on the science of Seiler and others. This plan emphasizes low intensity (79%) and a little threshold (8%) and high intensity (13%) with a polarized distribution. As such it is an excellent all round program. Some sesions are intervals: Milanovic et al. (2016) reported a greater response to interval training relative to continuous training at equal training volume.

Evidence suggest this might be the idea plan for improvers and advanced riders. It is a 8hrs per week (max), 5 days per week over 12 weeks but with big weekend rides! It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic and anaerobic base but at the same time working on threshold and some HIIT.

intervals: ✭✭✩✩✩
anaerobic build: ✭✭✭✩✩
threshold/ss: ✭✭✩✩✩
aerobic build: ✭✭✭✭✩
FTP build: ✭✭✭✩✩

• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

Best of luck from the team!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:44
Training Load By Week
Average Weekly Training Hours: 08:44
Average Weekly Breakdown

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Sample Day 1

Indoor base

Begin with a ride of your choice: indoors or out. No excuses whatever the weather!

Sample Day 2

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 3

Tempo Ride

This is a rare tempo ride of your choice, designed to ease you in to the whole programme

Sample Day 4

Yoga or rest


Sample Day 5

Sprint Intervals x 6 and then tempo

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Each sprint is 90seconds

Sample Day 6

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 7

Weekend Base miles

Big base miles! Go for a long ride with friends either indoors or outdoors. If stuck look for efondo zwift events on but keep power lowish its officially Z2 ave (but you can go into z3 and rarely z4 on short climbs)

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