Trainer Base Plan (Power, HR, RPE)

Average Weekly Training Hours 06:28
Training Load By Week
Average Weekly Training Hours 06:28
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! This 12-week trainer base plan uses the Coggan Classic Training Levels and was built by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. The plan is designed for the serious competitive cyclist and includes power, heart rate, and perceived exertion. Choosing the right plan can be difficult. If you're finding yourself confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at kathy@velociouscyclingadventures.com. Our training plans are so powerful you won't need a coach!

Sample Day 2
1:00:00
50TSS
DAY 1 VO2MAX TESTING CCTEST

WU:
5 min warm up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
MS1:
3 x 90-second opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
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MS2:
5-minute hard effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test.
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CD:
Cool down 5 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
DAY 2 FTP TESTING CCTEST

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2/HR: Zone 2/PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
MS1:
3 x 90-Second Opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2.
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MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone (000w-000w). Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD:
Cool Down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 4
1:00:00
50TSS
DAY 3 ANAEROBIC CAPACITY TEST CCTEST

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2/HR: Zone 2/PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 5-Minute Opener Interval
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 5 minutes of easy riding, then complete MS2
CADENCE: Self selected
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MS2: 1-Minute Test
Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.
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CD:
Cool down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 6
1:00:00
50TSS
DAY 4: NP SPRINT TEST CCTEST

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2/HR: Zone 2/PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
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MS1: 6 x 50-yard Small Ring Sprints (39:16)
Start each sprint rolling at about 12 mph in little ring and then spin up to fast pedal power (target cadence 120 and above). Rest 2-3 minutes between sprint efforts. Recover with 5-10 minutes of easy spinning and then complete MS2.
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MS2:
1 x 45/60-Minute Endurance Ride
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 3-4)
CADENCE: Self selected
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CD:
Cool down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
PROGRESSIVE ENDURANCE RIDE CCZ2

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2/HR: Zone 2/PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Endurance Ride, progressive effort. Break the ride down into 3 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: End (PW: Z2/HR: Zone 2/PE: 3-4)
CADENCE: Self selected. To make this more challenging, increase avg rpm with each segment along with effort.
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CD:
Cool down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 9
1:00:00
50TSS
ENDURANCE RIDE CCZ2

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 10
1:15:00
65TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CCZ2

WU:
5 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 Product Leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. His expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, Road Pro Emma Grant, MTB pros Zdenek Vobecky, and numerous other professional and select age group racers.