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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.

Author

Kasper Hartl Hansen

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
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, EREPS 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: kh@optimumcoaching.dk

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) www.optimumcoaching.dk. Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
8:21 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:21 hrs 4:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kasper Hartl Hansen

Optimum Performance Coaching

Optimum Performance Coaching is trusted partner in the cycling community. Our approach to performance optimisation is based on three inseparable platforms; training consultancy, performance coaching and sports nutrition advisory. We offer both individually adapted programs, based on dialogue and analysis, as well as generic training plans and semi-customised plans. In all our undertakings we aim to meet our clients expectations to a professional coaching practice by being thorough and flexible.

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