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AIM Plan: BASE-8 (balanced)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jeff Winkler

All plans by this Coach

Length

4 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

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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.


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How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:25 hrs 3:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:25 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jeff Winkler

Winkler Cycling

Credentials

  • USA Cycling Level 1 Coach (Elite)
  • TrainingPeaks Level 1 Coach
  • SafeSport Certified
  • Certified Personal Trainer (ISSA)
  • Certified Nutrition Coach (ISSA)
  • Political Science (B.A.), Juris Doctor (J.D.)

  • 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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