ABOUT THIS PLAN
The Pedal + Power 8-Week Base Builder is designed specifically for time-crunched cyclists who want to build a stronger aerobic engine, improved Sweet Spot power, and durable early-season fitness — all in just 4–6 hours per week.
This plan blends the most effective training methods for busy riders: Sweet Spot, Tempo, Threshold, VO2 efficiency, endurance conditioning, and structured recovery.
WHO THIS PLAN IS FOR
This plan is ideal for:
• Beginner to intermediate cyclists
• Riders with limited weekly training time
• Indoor or outdoor athletes
• Zwifters using smart trainers (%FTP workouts included)
• Anyone looking to build durable base fitness without burnout
• Cyclists preparing for a build phase or event preparation later in the season
WHAT YOU WILL GAIN
By the end of 8 weeks, you will have:
✔ Increased aerobic endurance
✔ Stronger Sweet Spot and Threshold repeatability
✔ Better pedal technique and neuromuscular control
✔ Improved ability to handle mid-zone intensity
✔ A strong foundation for the rest of your season
✔ Higher confidence & fitness consistency
WHAT’S INCLUDED
This plan provides everything you need for success:
• 40+ structured power-based workouts (%FTP)
• ZWO files for each session (Zwift / TrainerRoad compatible)
• Balanced weekly structure: intensity, endurance, skills & recovery
• Weekly coaching notes explaining goals & expectations
• A built-in deload week for maximum adaptation
• A clear progression from Week 1 to Week 8
• Optional recovery rides to manage fatigue
• Easy-to-follow instructions for indoor or outdoor riding
TRAINING OVERVIEW
Weeks 1–3: Aerobic base, Sweet Spot development, and technique
Week 4: Deload (recovery & adaptation)
Weeks 5–7: Threshold durability, VO2 work, extended Sweet Spot
Week 8: Taper + activation work
Total weekly training time: 4–6 hours
REQUIRED EQUIPMENT
• Power meter or smart trainer
• Heart rate monitor (optional)
• Indoor training app (optional)
• Bicycle (road, gravel, or indoor setup)
SUPPORT & CONTACT
If you need help adjusting the plan, message me through TrainingPeaks.
I’m happy to assist with:
• Adjusting weekly volume
• Replacing indoor/outdoor workouts
• FTP testing guidance
• Progression planning after Week 8
We help cyclists train smarter, build power and finish with confidence. Train Smart. Ride Strong.
Our goal is to empower all athletes to train smarter, live stronger and feel part of a community that celebrates progress at every level.
Pedal & Power helps cyclists and endurance athletes athletes unlock their best performance through structured training, strength conditioning, and sustainable health habits - built on expertise and a lifetime love for the sport.