Base1: 3wkn A

Author

Vincent Van Wersch

All plans by this Coach

Length

3 Weeks

Typical Week

5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling beginner intermediate masters multi day base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Base 3 week trainingbloc: endurance sessions combined with 2 interval sessions per week

7-8 hours per week, incl. 1h recovery ride per week.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:39

Vincent Van Wersch

Vincent Van Wersch, coaching & training

Science based and data driven, we plan the best route to achieve your goals.

Setting up a trainingplan can be based on the goal and/or on the available training time.

It all comes down to managing training load, training stress.

A trainingplan always has to be dynamic, adjustments might be necessary on a day to day basis. Weather conditions or social situation could force us to make changes.

Back to Plan Details

Sample Day 1

1:25:00
84.1TSS
trapfrequentie training

Sample Day 2

2:00:00
84.9TSS
duurtraining 2uur

Sample Day 3

1:33:20
98.8TSS
Duurtraining met 10" sprints

15min warming up, dan een uur lang 10" spints all-out elke 3min. Daarna uitrijden minimaal 15min.

Sample Day 4

1:00:00
30.3TSS
hersteltraining

Algemene hersteltraining

Sample Day 6

2:00:00
100.5TSS
Duurvermogen op souplesse 2uur

ca. 2 uur relatief vlak terrein, focus op trapfrequentie aan de bovengrens van je comfortzone. Ontspan benen en voeten tijdens het fietsen

Sample Day 8

1:00:00
62.7TSS
VO2-max micro-interval

2x 10x 40'/20', zie bijlage

Uitbreiden met duur tot ca. 2,5 uur

Sample Day 9

1:30:00
56.8TSS
duurtraining 1.5uur

Base1: 3wkn A

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