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Greg's Base Training Plan (8hr/wk over 12 weeks) (TID = 75:15:10)

Author

Alex fastfitnesstips

All plans by this Coach
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Length

12 Weeks

Plan Specs

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

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Plan Description

Welcome to the FFT base training plan based on the science of Seiler and others. This plan emphasizes low intensity (75%) and threshold (15%) and high intensity (10%) with a pyramidal 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 can be undertaken anytime! It is 8 x 6 x 12 because its roughly a 8hrs per day (max), 6 days per week over 12 weeks. 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. We will also have a 10 week and 16 week version. This is power based.

TIPS AND ADVICE
• 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 Fastfitness.tips team!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:56 hrs 2:30 hrs
0:47 hrs 0:30 hrs
0:03 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
6:56 hrs 2:30 hrs
0:47 hrs 0:30 hrs
0:03 hrs 0:20 hrs

Training Load By Week


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

0:30:00
Weights or yoga or rest

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

Sample Day 2

1:00:00
45.6TSS
Indoor base

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

Sample Day 3

0:55:00
57.8TSS
Tempo Ride

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

Sample Day 4

0:52:00
32.9TSS
z2 cadence practice: 1st session

Keep the intensity low but keep the cadence upbeat with this simple cadence based workout. The idea is to build cadence over blocks

Sample Day 5

0:20:00
Yoga or rest

Yoga

Sample Day 6

0:30:00
Weights or yoga or rest

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

Sample Day 7

1:30:00
60.7TSS
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 https://zwifthacks.com/app/events/ but keep power low its officially Z2!

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