Build aerobic fitness and gym strength across a complete 12-week base block

This is the higher-volume option in the KyleCoaching base-plan range. It is designed for intermediate cyclists who already train consistently with power and can manage frequent double-session days.

Best fit

• You have recent, consistent cycling training and understand FTP and power zones.


• You can complete 8–10 bike and strength sessions per week.


• You have a power meter or smart trainer and access to a well-equipped gym.


• You want a substantial base block that combines endurance, targeted intensity, testing, and progressive strength work.

Training commitment

The TrainingPeaks calendar averages 9 hours 40 minutes of scheduled training per week, including 8 hours 5 minutes of bike training. Scheduled totals range from 5 hours 35 minutes in the final reduced-load week to 12 hours 46 minutes in the highest-volume week. Bike volume ranges from 5 hours 20 minutes to 10 hours 46 minutes per week, and the longest ride is 3 hours.

The plan contains 34 strength sessions, or two to three per week. Several strength sessions do not carry a fixed duration, so your actual weekly commitment will exceed the displayed TrainingPeaks totals. Allow approximately one additional hour for each untimed gym session.

How the plan progresses

1. Weeks 1–4: establish aerobic and strength foundations, progress VO2, tempo, and threshold work, then reduce load and complete an FTP/FTHR test.


2. Weeks 5–8: combine hypertrophy-focused gym work with power, sweet-spot, and over-under sessions, followed by a reduced-load week and aerobic-capacity test.


3. Weeks 9–12: shift gym work toward muscular endurance while progressing over-under, threshold, and endurance volume, then reduce load and retest FTP/FTHR.

Strength progression

• Weeks 1–4: foundational compound strength and core control.


• Weeks 5–8: hypertrophy-focused lower-body, upper-body, and full-body sessions.


• Weeks 9–12: muscular-endurance circuits with shorter recoveries.

Equipment

• A road bike or indoor bike with a power meter or smart trainer.


• A well-equipped gym with a rack, barbell, plates, bench, dumbbells, and cable or resistance equipment.


• Access to leg-press, leg-extension, and lat-pulldown stations, or appropriate exercise substitutions selected with a qualified trainer.


• A medicine ball or weight plate, a sturdy step or box, and floor space or a mat.

This is a demanding self-guided plan, not an entry-level introduction to structured training. Follow the reduced-load weeks as written and adjust gym loads when cycling quality or recovery begins to deteriorate. Purchase includes the training plan only; a private consultation and ongoing email coaching are not included.