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12 Week ESSENTIAL Base | 6-9 hours | with personalized coaching insights

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Erik Knudsen

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:14 hrs 2:00 hrs
Other x2
0:39 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:14 hrs 2:00 hrs
Other
0:39 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Erik Knudsen

TRO Cycling

I deliver personalized cycling workouts to your account each week so that you can enjoy your ride to the fullest! You can be confident that the work you're doing is aligned to a strategy set to meet your goals. There's a coach behind each workout who has designed it with a specific purpose, and wants to see you reach your potential!


  • 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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