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Solid Power Base (not beginners)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Output Cycling Denmark, Coach Dan Backhausen

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Beware this is a plan that will have you working hard for almost 3 solid months, starting out quite easy and finishing of at a much higher level. Both in intensity and capability. Not for beginners, although it contains recovery swims and walk to even out the stresses inflicted.

Aerobic endurance is the heart of training for endurance sports. Until this is well-established there is no reason to move on to the more advanced abilities (muscular endurance, anaerobic endurance and power). All bike workouts in this plan can be downloaded directly to your headunit on bike or hometrainer.

There is progress built in to this plan and as you go through the weeks the workout intensities rise. These workouts are done at the or near the aerobic threshold and in the last few weeks you will be asked to go beyond.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
8:02 hrs 4:00 hrs
Walkx1
1:00 hrs 1:00 hrs
Swimx1
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:02 hrs 4:00 hrs
Walk
1:00 hrs 1:00 hrs
Swim
1:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dan Backhausen

Output Cycling Denmark

At Output Cycling the motto is always "train smart, train hard - and rest a lot" ;-) The main focus is optimizing benefits for effort in all aspects of the athletes plan. Athletes are assigned a personal coach who, in addition to the actual training, factors in the athlete’s work and personal life for long-term success in reaching the defined goals. Subscriptions include video-conferences, daily feedback and plan adjustments and is just some of the tools used timing the ahtletes performance.