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12 week Base Builder Program - "Lockdown" Edition


Kilowatt Cycle Coaching

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12 Weeks

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.

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Plan Description

12-week base builder program. Lockdown edition!

What do you get?
This plan is aimed at cyclists with limited training time who still want to get the best out of themselves. This program incorporates High Intensity Interval Training sessions with a lower volume of endurance work; providing a solid aerobic platform onto which specific road, time trial, track or cyclocross training blocks can be added.
This plan is risk free, as we’ll happily switch your plan for free within 14 days of purchase if you’re not completely satisfied.

Is this plan for you?
This plan is ideal for athletes who have a moderate degree of fitness (i.e. can comfortably ride around 80 km (50 miles) at 25-28 km/hr (15-17mph)), and who have up to 12 hours per week to train.
We have a range of plans available at If you’re still not sure, simply email us and we can assist.

What do you need?
Ideally, athletes will have access to a powermeter and/or a smart trainer, but this plan can be followed very effectively with a simple heart rate monitor and a device to record your training (such as a Garmin Edge, Wahoo Elmnt or similar).

If COVID-19 has you in lockdown, all of the workouts in this program can be completed on the trainer. We highly recommend using a platform like Zwift to keep the riding interesting, especially the longer weekend sessions.

Need help loading structured workouts to your device or smart trainer? Click here for instructions

Email support and coach access
As well as coaching notes and tips throughout program, Coaches Matt and Will are on hand to answer any questions during the use of your plan, plus for a bonus three months after its completion.
During checkout, check the box to share your email address with us. By selecting this, we will be able to send you an introductory email, and it will give you access to the best email to ask any questions you may have while training with us!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:41 hrs 4:00 hrs
Day Offx3
—— ——
Workouts Per Week Weekly Average Longest Workout
7:41 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Kilowatt Cycle Coaching

Kilowatt Cycle Coaching

Based in Melbourne, Australia, we provide individualised cycling coaching services to beginner to advanced road, track and cyclocross cyclists.

Our vision is to use our knowledge and passion for cycling to help our athletes reach their full potential. We do this by providing data driven, holistic training programs that deliver measurable performance improvements for our athletes.