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Intermediate 4 week Aerobic Base Build (Mid Volume)(Cycling)


Ross Hamilton

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4 Weeks

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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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Plan Description

If you are looking for a short training block to get your aerobic fitness ramped up this programme is perfect for you.

Each week you will complete 4 cycling sessions aimed at developing power and efficiency in your aerobic zones.

This programme is perfect for those in the offseason looking to build sustained aerobic power or as a back to base block between A races. Sessions rely on both extensive and intensive aerobic rides to build efficiency at sub-maximal intensity.

The programme is best completed using power but can be easily adapted to heart rate based training.

Lay days are present to allow for additional recovery rides or a catch up day.

Email support will be included in the purchase of this plan.

Perfect for sportives, triathlons and road racing.

If you check the box at checkout to provide email, I can follow up to make sure you get started ok.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:29 hrs 3:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
6:29 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Ross Hamilton

Hamilton Sport

Hamilton Sport was created by triathlon athlete and physiologist Ross Hamilton to help professionals and amateurs achieve their fitness or sporting goals. We provide professional coaching and quality training support to all individuals of any level. We specialize in custom training plans and one to one support. Whether you are a complete novice looking to get fit or a professional athlete, we will work with you to ensure that your training plan is suitable for your lifestyle and fitness level.