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12 week base training plan

Author

Scott McGill

No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling intermediate weightloss power based base period

Refund Policy

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.

Plan Description

This 12 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. This plan takes you through 3 progressive training blocks that will help you to be in peak condition for the first part of your race season or for your peak event. The first 4 week block focuses on subthreshold work to help boost your aerobic capacity and build a solid base. The second training block builds off the first block with slightly more intensity. The third block is full of intense workouts to peak your form for your target event. With the biggest week only being just over 13 hours this training plan is perfect for someone with a full time job. The longest ride of this plan during the week is 2 hours.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:10 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
10:10 hrs 4:00 hrs
—— ——

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

1:15:00
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

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

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