4 week Base Training Plan

Author

Scott McGill

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate weightloss power based base period

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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Summary

This 4 week base training plan is designed to help improve endurance and build a strong base on a limited time schedule. All the workouts are based on % of FTP and will reqiuire a power meter to do the workouts properly. This plan is a great choice if you want to improve your aerobic capacity on a time crunch. With lots of sweet spot and tempo work this plan will do lots of subthreshold intervals to boost your FTP and create a solid base. This plan will take you through 3 weeks of structured progressive base training followed by one week of rest.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:13

Back to Plan Details

Sample Day 1

1:15:00
68.2TSS
Tempo Workout 1

30 minute warm up zone 1/2
2 X 20 minutes at zone 3 or 80-90% of FTP
15-20 minute cool down zone 1

Sample Day 2

1:30:00
Endurance Ride

15-20 minute warm up: zone 1
zone 2
15-20 minute cool down: zone 1

Sample Day 3

1:00:00
Recovery Ride

Easy spinning in zone 1. keep the cadence at 90-100rpm

Sample Day 4

1:05:00
53.3TSS
Sweet Spot Workout 1

20 minute warm up zone 1/2

2 X 10 minute sweet spot intervals. sweet spot intervals should be done between high zone 3 and low zone 4 or 84-97% of FTP. 10 minutes at zone 1 inbetween intervals.

20 minute cool down zone 1

Sample Day 5

2:00:00
Endurance ride + sprints

30 minute warm up zone 1/2
30 minutes in zone 2 with 4-5 sprints (8-12 seconds) 5+ minutes of recovery inbetween sprints
30 minutes zone 2
30 minutes zone 1/2 cool down

Sample Day 6

2:00:00
Endurance Ride

15-20 minute warm up: zone 1
zone 2
15-20 minute cool down: zone 1

Sample Day 8

1:15:00
68.2TSS
Tempo Workout 1

30 minute warm up zone 1/2
2 X 20 minutes at zone 3
15-20 minute cool down zone 1

4 week Base Training Plan

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