AIM Plan: BASE-8 (balanced)
Jeff WinklerAll plans by this Coach
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AIM = Advanced Intensity Management
All Winkler Cycling AIM plans are designed to balance LOW/MODERATE/HIGH intensity training in a very specific way to help you meet your goals.
This is a BASE training plan. 80-90% of training time is done at LOW intensity (Zone 1-2), ~10% of training time is done at MODERATE intensity (Zone 3-4), and 1-3% of training time is done at HIGH intensity (Zone 5+).
"balanced" indicates that LOW, MODERATE and HIGH intensity work covers the full spectrum of each "zone". Example: there are planned HIGH intensity efforts in Zones 5, 6 & 7.
Note: "BASE" refers to the intensity distribution, not WHEN you would do this plan (periodization). BASE work (low intensity) can be useful at any time of the annual cycle, not just the so-called "base period".
BASE-8 refers to hours/week: in this case 8hrs/week.
This plan is targeted at athletes dedicating 6-10 hours/week to training on the bike. The plan has 8hrs/week of planned workouts, but it is relatively easy to adjust training time between 6 and 10 hours /week while maintaining a "base" distribution of intensity. Midweek rides are 60-75 minutes.
Not sure if this is the right plan for you? Confused about how to string together multiple plans or pick a plan for multiple goals? The Unlimited Training Plan Subscription might be the right answer for you. For a monthly fee you have access to all Winkler Cycling training plans and regular consultations with Coach Winkler to pick the right plan and keep your training on track.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:25 hrs||3:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:25 hrs||3:00 hrs|
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.
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?