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Base Training Plan (12hr/wk over 12 weeks) (TID = 79:8:13) with 1 rest day and big weekends

Includes Structured Workouts

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Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

12 Weeks

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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 ADVANCED version. 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. It is a 12hrs per week (max), 5 days per week over 12 weeks but with big weekend rides! It is best suited to advanced riders who want to raise their aerobic and anaerobic base but at the same time working on threshold and some HIIT.

DIFFICULTY
Beginner ✩✩✩✭✩ Pro


WEEKLY PLAN
Mondays: mainly off/rest
Tuesdays: mainly base miles
Wednesdays: cadence and endurance
Thursdays: mainly sweetspot & threshold
Fridays: mainly double days
Saturdays: mainly long rides
Saturdays: mixed medium duration

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

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!

Coaching@fastfitness.tips
Training Plan Prescription: https://fft.tips/tpp3


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
11:53 hrs 3:59 hrs
Strengthx1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
11:53 hrs 3:59 hrs
Strength
0:27 hrs 0:30 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.