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

Includes Structured Workouts

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Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

12 Weeks

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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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro


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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:56 hrs 2:30 hrs
Strengthx2
0:47 hrs 0:30 hrs
Otherx1
0:03 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:56 hrs 2:30 hrs
Strength
0:47 hrs 0:30 hrs
Other
0:03 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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 is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.