12 Week ESSENTIAL Base | 6-9 hours | with personalized coaching insights
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12 week base plan (power based) is designed for the time-crunched cyclist looking to maximize every minute on the bike in a structured, systematic, and proven way.
This base plan is perfect for road, XC or gravel riders who want to be in peak fitness form in 5-6 months. But just a warning, you'll be feeling pretty good and want to hammer at the end of these 3 months.
Workouts during the week (T,W,TH) are no longer than 1 hour, and workouts on the weekend are 1.5-2 hours. Typical weeks include 3 sweet spot workouts and 1 threshold day, with progressive builds throughout the plan. Towards the end of the plan we'll incorporate a few VO2 workouts to get you ready for higher level efforts after completion of the plan.
In addition to the plan, you also get:
-Core work with instructional video
-Monthly personal INSIGHTS from the author of this plan (coach Erik) every 4 weeks to give you feedback on how you're doing! (link provided to connect with coach)
-INSIGHTS after each of your FTP tests also from coach!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:15:00 | 02:00:00 |
|
Other
x2
|
00:40:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:15:00 | 02:00:00 | |
|
|
00:40:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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