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

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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

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!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:06:00 03:40:00
Strength x2
00:57:00 00:30:00
Other x1
00:03:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:06:00 03:40:00
Strength
00:57:00 00:30:00
Other
00:03:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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