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


Alex fastfitnesstips

All plans by this Coach


12 Weeks

Typical Week

7 Bike, 1 Strength

Longest Workout

3:59 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 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.

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

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 Plan Prescription:

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 Load By Week
Training Load By Week
Average Weekly Training Hours: 12:20

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.

Back to Plan Details

Sample Day 1

introductory base

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

Sample Day 2

Race simulation/event (90tss)

This is a no-holds barred session at any intensity, typically 2 hrs (indoors or outdoors)

Sample Day 3

z2-z3 cadence ladder

Keep the intensity z2-z3 but keep the cadence upbeat with this simple cadence based workout. The idea is to build cadence in blocks but also to increae intensity.

Sample Day 4

Tempo Ride

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

Sample Day 5

[session 1/2] Vo2max Sprint Intervals x6

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Try and do at least 5x. If 6x is easy go for 8x. Big cool down after please!

Sample Day 5

[session 2/2] 1hr Race preparation

Sample Day 6

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)

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

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