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Base Training - 3 months of Aerobic Endurance

Includes Structured Workouts

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

Learn More about Structured Workouts.


Kasper Hartl Hansen

All plans by this Coach


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

About this training plan
This training plan is constructed by Kasper Hartl Hansen, a certified personal trainer with specialty in cycling. The purpose of this training plan is building base fitness in the shape of solid aerobic endurance and efficiency. On top of that, initial muscular endurance workouts are being introduced while still building on your aerobic fitness gains.

This plan can be used as a stand alone base plan or be the first step in a modular seasonal plan build program, as our Build plan adds on nicely at the end of this base phase.

Worth noting:
- Power meter and heart rate monitor are required in order to follow this training plan.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training phases.
- This plan does not include a strength training plan - for this see our separate Cyclist Strength Training Plan.
- E-mail support with the responsible coach if you have questions to the plan:

For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
08:22:00 04:00:00
Workouts Per Week Weekly Average Longest Workout
08:22:00 04:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Optimum Performance Coaching

Optimum Performance Coaching

Optimum Performance Coaching is a trusted partner in the endurance community, offering 1-on-1 coaching, remote coaching, as well as generic training plans and semi-customised plans, to athletes on all levels, from beginner to world elite.

In all our undertakings, and no matter the clients athletic level, we aim to meet expectations by offering a professional coaching practice, based on dedication and passion.

  • 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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