12 Week Base Training Plan for Cat. 3 & 4 level Cyclists (6hrs-13hrs a week) (Smart Enabled)

Average Weekly Training Hours 09:42
Training Load By Week
Average Weekly Training Hours 09:42
Training Load By Week

This plan is geared at the cyclist with 6-13 hours a week to train or a Cat.3 to 4 level cyclist wanting to build a steady progressive base to prepare them for their peak event season or race season. You can expect to come out of this plan with some consistent mileage in your legs and some work geared at raising your lactate threshold giving you a strong foundation for your season. This plan is geared at setting some good groundwork to start your season with which also gives you a solid foundation to continue to build upon as you progress through the season. **All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer. If you have any questions regarding this plan, please contact Jason at jason@thresholdendurance.com

Sample Day 2
1:00:00
38.9TSS
1 hr @ zn.2

1 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 3
0:45:00
22.9TSS
45 min recovery ride

45 min easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

Sample Day 4
1:00:00
38.9TSS
1 hr @ zn.2

1 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 6
2:00:00
81.2TSS
2 hrs @ zn.2

2 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
2:00:00
81.2TSS
2 hrs @ zn.2

2 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
1:00:00
38.9TSS
1 hr @ zn.2

1 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 10
0:45:00
22.9TSS
45 min recovery ride

45 min easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

T.E.S.
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Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
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