About This Plan
This plan (like the rest of our Base Building Plus series of training plans) ramps up your training quickly to help you build a solid foundation in twelve weeks by focusing on aerobic capacity, aerobic power, muscular endurance, and building FTP. The workouts have lots of variation, which makes them fun for the trainer and Zwift-type riding, but they can also be done outdoors. These plans are available in three different training volumes for road bike, mountain bike, and time trial, so choose one based on your cycling discipline (if it’s mixed, choose the one you do the most) and how much time you can train, and voila, you've got a twelve-week base building plan focused on you and your goals.
- Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 2-hour workouts; Friday easy; Saturday, Sunday volume days
- Progressive schedule with rest week every fourth week
- Testing included to assure accurate training
- Workouts accommodate power, heart rate, and perceived exertion
- Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train
Benefits of this plan
- Written by Tim Cusick, coach of multiple champions, with coaching tips throughout
- If you follow the plan as written, you will increase your fitness and race/event performance
- Our user guide helps you through the entire process
- Free nutrition ebook from nutritionist Dr. Namrita Brooke, attached to the first day of the plan
- Get access to videos and educational webinars from Coach Tim
Athlete Testimonial
I've loved both of the Tim Cusick plans that I have purchased. They are straightforward to understand and I have been able to make huge gains each time I've done them. For an "off the rack" training plan there is nowhere else I am going! (Emerson E.)We've got more plans!
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more.
Click here for a full list of his current plans by sport type.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please
email us directly.
Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.
As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.