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12 week Aerobic Engine Builder (Intermediate)

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12 week Aerobic Engine Builder (Intermediate)


Jacob Emmerton

All plans by this Coach


12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
12:52:00 04:00:00
Workouts Per Week Weekly Average Longest Workout
12:52:00 04:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jacob Emmerton

Evidence-Based Performance and Training

There is an art to coaching that you need to understand to be successful within the sport. It's a matter of combining experience with the science and learning from them. I believe this, plus being able to listen and communicate with each athlete is essential in getting the best out of them all. This is how each program and plan is produced, by combining the science with real-world scenarios to provide the best result for anyone, whether they are a high-level athlete or a complete beginner.

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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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