4 Week Base Builder

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4 Week Base Builder

Author

Zac Anderson

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike

Longest Workout

1:34 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based tss based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This four week base builder is designed to build your base level fitness and gradually increase your FTP. After completion you will be well prepared to move into a more specific phase of your training based on upcoming events. Sessions are flexible with the ability to be completed indoor or outdoors with extended endurance options if time allows.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:45

Zac Anderson

C2Z Performance Coaching

C2Z Performance Coaching offers individualised cycling and triathlon training programs using Training Peaks software. Whether you are starting out in the sport or an experienced athlete looking for an edge in race performance, we use years of competitive experience and knowledge to assist you to balance your lifestyle, get the most out of your training time and achieve your highest level of racing and performance.

Sample Day 1

1:04:00
64.5TSS
2 * 12 mins Sweet Spot at 90%

15 min easy warm up

2 * 12 mins at 90% FTP with 5 mins recoveries

10 min easy cool down

Sample Day 2

0:40:00
25.9TSS
Zone 2 Endurance

60 min of zone 2 endurance riding. If outside try to keep flat or slightly undulating aiming to keep smooth power on the pedals throughout the ride. Duration of zone 2 riding can be extended today if time allows.

Sample Day 3

1:00:00
59.3TSS
4 x 10 min Pyramids

8 min easy warm up

4 * 10 min ramps / 3 min recovery

Sample Day 5

1:30:00
87.7TSS
5 * 5 mins FTP Efforts

20 mins warm up

5 * 5 mins 100% FTP / 5 mins easy recovery

20 mins easy cool down

Sample Day 6

1:00:00
40TSS
Zone 2 Endurance

60 min of zone 2 endurance riding. If outside try to keep flat or slightly undulating aiming to keep smooth power on the pedals throughout the ride. Duration of zone 2 riding can be extended today if time allows.

Sample Day 8

1:09:00
71.4TSS
3 * 10 mins Sweet Spot at 90%

15 min easy warm up

3 * 10 mins at 90% FTP with 5 mins recoveries

10 min easy cool down

Sample Day 9

0:45:00
29.4TSS
Zone 2 Endurance

60 min of zone 2 endurance riding. If outside try to keep flat or slightly undulating aiming to keep smooth power on the pedals throughout the ride. Duration of zone 2 riding can be extended today if time allows.

$32.95 - Buy Now