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James' Base Training Plan (8hr/wk over 12 weeks) (TID = 79:8:13) with 2 rest days

Author

Alex fastfitnesstips

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Length

12 Weeks

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based tss based base period

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Plan Description

Welcome to the FFT base training plan based on the science of Seiler and others. 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 relative to continuous training at equal training volume.

Evidence suggest this might be the idea plan for improvers and advanced riders. It is a 8hrs per week (max), 5 days per week over 12 weeks but with big weekend rides! It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic and anaerobic base but at the same time working on threshold and some HIIT.

PLAN PURPOSE
intervals: ✭✭✩✩✩
anaerobic build: ✭✭✭✩✩
threshold/ss: ✭✭✩✩✩
aerobic build: ✭✭✭✭✩
FTP build: ✭✭✭✩✩

TIPS AND ADVICE
• 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 Fastfitness.tips team!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:06 hrs 3:40 hrs
0:57 hrs 0:30 hrs
0:03 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
8:06 hrs 3:40 hrs
0:57 hrs 0:30 hrs
0:03 hrs 0:20 hrs

Training Load By Week


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.

Sample Day 1

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 2

0:45:00
58.2TSS
TT builder intervals 1 of 12: 3x10min

This is a series of 12 special TT intervals training sessions leading up to a 60min TT/FTP effort. Each effort has a 1min rest during which stay on the bike but easy pedal. The series is carefully adjusted by intensity so that the difficulty increases very gradually. The complete series is:
3x10
2x15
1x40
4x10
3x15
2x20
1x45
4x15
3x20
2x30
1x50
1x60

Sample Day 3

0:20:00
Yoga or rest

Yoga

Sample Day 4

1:40:00
109.6TSS
Mixed intensity ride

find a nearly circuit; go ride z3/4 on hills and z2-z3 in between(can be group indoors or outdoors)

Sample Day 5

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 6

2:04:00
107.8TSS
Weekend Base miles & Mixed miles combo

base mile and mixed miles in combination with a quick ramp in the middle

Sample Day 7

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

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