Base Fitness Plan OUTDOOR (Intermediate 8-10hrs/week)
Base Fitness Plan OUTDOOR (Intermediate 8-10hrs/week)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to the “12 Week Intermediate Base Fitness Plan” with an outdoor focus.
This program is specifically tailored for those who have the ability to ride solely outdoors or who like to avoid the trainer. Majority of the weeks will be 8-10 hours of riding. The main difference from the advanced base training plan is the duration of rides throughout the week and a easier introduction into intervals.
The sessions will involve a mix of Zone 2 & 3 for the first half of the program. Some more Zone 3, 4 and 7 (Neuromuscular) will be incorporated towards the back of the program for an additional stimulus.
Focus on keeping nice consistent pressure on the pedals, not surging too much when the road goes up or freewheeling on the downhills. Aim to keep your power range in the zone that is specified and is the target for each session. Keep a nice comfortable cadence. Please see Cam's YouTube video for reference on zone two training https://youtu.be/Q0A0lMNylFI
These plans are designed based on a step ladder loading approach (https://roadcyclingacademy.com/stepladder-approach-cycling-training/) which allows the body to adapt and absorb the training regularly so that you can continue to train and focus on your consistency.
If you have any questions about this plan or any other plans from the Road Cycling Academy, please reach out to us via email: ryan@roadcyclingacademy.com.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
08:47:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:47:00 | 03:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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