THE BASELYR.

A training concept for anyone who wants to (re)enter structured training after a longer break - or for the first time.

THE BASELYR focuses on your aerobic base - the foundation of every form of cycling. Whether you want to race crits, ride ultra distances, or simply love being in the saddle: you always need the base.

This plan is designed for riders with limited time - because of work, family, or other commitments. Weekday sessions are usually around 1.5 hours. The longer rides are scheduled for the weekend.
In total, you’ll train four times per week; starting in week 3, there’s an additional (optional) session.

The training is designed to fit easily into everyday life. With a bit of routine, it becomes a steady part of your week - balance, not another burden.

Important:
The plan is suitable for those returning to training - but not for absolute beginners. If you’ve only just started cycling, just ride. No structure. Three months, as you feel. After that, you’ll be ready for THE BASELYR.

What to expect
• A 4-week plan with up to 5 structured sessions per week
• Heart-rate–based training - works without a power meter (but you’ll need a heart-rate strap, of course ;-) )
• Training and fueling guidance for every session
• A science-based concept that pushes you without overwhelming you

Special feature
The plan is built so you can simply repeat it a second time - ideal for further solidifying your base.

Indoors or outdoors?
The plan is written for outdoor riding. If you prefer to use the trainer, no problem.
You don’t have to copy the LIT sessions (Low Intensity Training) 1:1 - if that kills your motivation, just shorten them by one third:
90 minutes → 60, 60 → 40, etc. (training time ÷ 1.5).
The more intense sessions, however, should be done 1:1.

What’s the sports science behind it?
The plan starts with the fundamentals: low-intensity work to improve your aerobic capacity. Alongside optimizing fat metabolism, regular Zone 2 sessions target an increase in mitochondrial density.
Complementary SST (Sweet Spot Training) develops greater efficiency - and adds variety without overtaxing you.

Questions about the plan?
Email: hello@outlyr.cc