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12 Week Base / Maintenance Training for the Off Season, Heart Rate & Power, 7-11 hrs/wk

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12 Week Base / Maintenance Training for the Off Season, Heart Rate & Power, 7-11 hrs/wk


Simon Kessler

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4.67 (3)


12 Weeks

Plan Description

This training plan will lay the foundation for your future personal bests! The specific training is designed to help you make big improvements in: leg strength, pedaling efficiency, sprinting, endurance and sub threshold power.

This 12 week Training Plan is designed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on Saturdays and Sundays, for an average of 7-11 hours/week. You may be a regular A or B group rider and/or participate in road racing. This plan works great for category racers: 3-5 or Masters (Vets) 40+ and Masters (Vets) 50+.

The plan builds with 3-week training blocks followed by an easier week of 6-7 hours before starting the next 3-week block. The goal of this training plan is for you to build a solid base of fitness and possibly maintain your fitness gains over the last few months, if your season has recently ended. You may be coming off a short break or reduction in training and now want to resume and start building for the coming months and next season.

Many cyclists perform strength training during the off season. Mondays (rest day) and Wednesdays (shorter trainer day) have been designed to accommodate your preferred strength training (gym, yoga, pilates etc).

Before starting the plan you should have a good level of fitness and be accustomed to training 8+ hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:46:00 04:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:46:00 04:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • 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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