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12 week Aerobic Engine Builder (Intermediate)

Author

Jacob Emmerton

All plans by this Coach

Length

12 Weeks

Plan Specs

cycling road cycling intermediate power based hr based base period

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Plan Description

Hi guys, I have developed this base training plan for athletes that are quite advanced in their training and are looking at spending a 12-week period on building their base up. It focuses on 3 4-week blocks that are split up by slightly reduced training loads to allow the athlete to recover for the next bout of training. The focus for these blocks of training are around strength sessions on the bike, tempo and sweetspot work which are essential in increasing aerobic fitness as well as spending several hours on the bike in the lower cycling zones. It is not essential that you ride every single day. If you need a day off, feel free to take off a recovery day if you feel you need to. Also swapping sessions around are fine if you are busy on certain days. By the end of the plan, you should find that you are able to ride very efficiently in your endurance zone and feel comfortable riding for hours at a time. This should ultimately set you up for your build and peak phases on races that are coming up.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:51 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
12:51 hrs 4:00 hrs

Jacob Emmerton

Jacob Emmerton Coaching

I am currently a cyclist racing in the TRS Racing team of the NRS in Australia. I have raced in many places around the country and have also had several experiences coaching people to help them achieve their goals. I am passionate about coaching and believe I can help anyone achieve their cycling goals.

Sample Day 1

1:30:00
1-2hr Sensations Ride

15min Warm up
Ride at an easy pace Zone 1 and Zone 2 if using power and heart rate.
Complete 2-4x10sec sprints to open the legs and lungs up before tomorrows FTP test
15min Cool down

Sample Day 2

1:00:00
FTP Test

20-30min Warm up
In the warm up, complete a 5min ramp up to a point where you a breathing quite heavily.
5-10min easy spinning.
20min as hard as you can go. You want to start this effort out easier in feel but hold the power steady so that in the last few minutes, you are really hurting and can hardly keep going. Try not to go out too hard but don't start too easy either.
Please lap the effort when you do it.
(Find a 20min climb or an uninterrupted flat road).
10-15min Cool down

Sample Day 3

1:30:00
Active Recovery

Easy ride with effort @ <55%FTP; <68%FTHR; with cadence 5-10 rpm higher than usual. This will seem very easy but it is necessary to help flush out waste products. Up to 2 hours max but 60-90min is fine

Sample Day 4

2:00:00
93.8TSS
3x8min Sweetspot

Sample Day 5

1:30:00
Active Recovery

Easy ride with effort @ <55%FTP; <68%FTHR; with cadence 5-10 rpm higher than usual. This will seem very easy but it is necessary to help flush out waste products. Up to 2 hours max but 60-90min is fine

Sample Day 6

2:00:00
Zone 2 Ride

Warm up
Ride at a steady pace of: 69-83% FTHR; 55-75% FTP
Cool down

Sample Day 7

2:00:00
92.3TSS
Zone 2 with Tempo

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