8 week Aerobic Base Builder - Intermediate but time-crunched riders 6-6.5hrs approx

Author

KOM Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling advanced weightloss power based hr based base period

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Summary

Includes Structured Workouts

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This 8 week base plan is designed for intermediate riders and people who are short on time.

This progressive plan will target your aerobic zones with the addition some strength work to boost your aerobic fitness in just 8 weeks.

It would be ideal to redo an FTP test before the start and at the end of this plan to highlight your results!

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:39

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Back to Plan Details

Sample Day 1

1:00:00
63.1TSS
6 x 2 min Strength Builder

- Warm up well for at least 10 minutes before starting the Strength Intervals

- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Strength Intervals of approx 2 minutes, followed by 5 minutes recovery in zone 2.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 4 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 100% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

NOTE: If using HR there is a lag (it takes a while to react) so go by EFFORT rather than your HR.

Sample Day 2

1:00:00
62.2TSS
1 hour with 45 mins Tempo & Tempo Plus

- Warm up well with at least 10 minutes in zone 2, then complete 60 minutes all in Tempo, alternating between low and high tempo.

- Cool Down

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

Sample Day 4

1:00:00
65.2TSS
Sweetspot 3 x 12 (1 hour)

-Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the intervals - 3 x 12 minutes on the zone 3/4 boundary with 3 minutes rest between intervals all in a cadence of approx. 90 rpm 5 min cool down including some easy pedalling at higher cadences SWEETPSOT approximates to 88-92% FTP, which is right on the boundary of zones 3 and 4. Stay in high zone 3 or low zone 4 for the entire effort. Try to stay as close to the zone 3/4 boundary  as possible.

Sample Day 6

2:30:00
122.5TSS
Varied Aerobic Endurance Ride

Ride alone or steadily with a group.
This will be a varied ride in terms of effort, zones, cadences etc.
Mostly aerobic to build your endurance for longer rides.
Aim to stay mostly in zone 2, with some low zone 3.
Use the opportunity to practice group riding, cornering or descending skills, and build or maintain aerobic endurance.

Sample Day 8

1:00:00
69.7TSS
6 x 2 min Strength Builder

- Warm up well for at least 10 minutes before starting the Strength Intervals

- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Strength Intervals of approx 2 minutes, followed by 5 minutes recovery in zone 2.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 4 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 110% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

NOTE: If using HR there is a lag (it takes a while to react) so go by EFFORT rather than your HR.

Sample Day 9

1:00:00
64.3TSS
1 hour with 50 mins Tempo & Tempo Plus

- Warm up well with at least 10 minutes in zone 2, then complete 60 minutes all in Tempo, alternating between low and high tempo.

- Cool Down

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

Sample Day 11

1:00:00
65.2TSS
Sweetspot 3 x 12 (1 hour)

-Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the intervals - 3 x 12 minutes on the zone 3/4 boundary with 3 minutes rest between intervals all in a cadence of approx. 90 rpm 5 min cool down including some easy pedalling at higher cadences SWEETPSOT approximates to 88-92% FTP, which is right on the boundary of zones 3 and 4. Stay in high zone 3 or low zone 4 for the entire effort. Try to stay as close to the zone 3/4 boundary  as possible.

8 week Aerobic Base Builder - Intermediate but time-crunched riders 6-6.5hrs approx

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