8 week Aerobic Base Builder - Intermediate but time-crunched riders 6-6.5hrs approx
Author
KOM Coaching
All plans by this CoachLength
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
Sample Day 1
- 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
- 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
-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
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
- 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
- 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
-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.