Welcome to our 4-week training plan designed for beginners who have already covered the basic volumes and can handle a longer training session (3 hours or more). This plan focuses on developing your strength, speed skills and endurance during the Base 3 phase.

What you can expect from this plan:

- Building strength, speed skills and endurance: Our workouts will help you increase your strength, speed adaptation and endurance on the bike.
- Gradual performance increase: The progressive nature of the plan allows for a significant improvement in your cycling skills.
- Preparing for the season: This plan serves as an ideal basis for the upcoming cycling season.

Over the course of four weeks, our clients complete a total of less than 60 training hours with a weekly average of approximately 15 hours. The plan starts with about 14.5 hours in the first week and gradually increases, reaching about 17.5 hours in the last week, followed by 12 hours in the final recovery week with an FTP test at the end of that week. This progressive approach will allow you to quickly improve your cycling skills, strength and endurance.

This training plan is suitable for beginners who want to complete all the basic elements of volume preparation for the season. Whether you're new to cycling or have some experience, this plan will help you improve your cycling skills and prepare for the challenges ahead.

If you're ready to improve your strength, speed and endurance on the bike, don't hesitate to start this training plan today. Your cycling adventure awaits!