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12 week Aerobic Engine Builder (Beginner)


Jacob Emmerton

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12 Weeks

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Plan Description

Hi guys, I have developed this base training plan for athletes that class themselves as beginners 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
8:43 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
8:43 hrs 3:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.

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