4 Week Base Prep or Transition Conditioning (Cycling)

Author

Steve Hamlin

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike

Longest Workout

2:05 hrs

Plan Specs

cycling beginner intermediate weightloss hr based tss based 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.

Goal:
Increase Aerobic Fitness

When To Use This Plan:
Base Prep: Use as prep for base training or as actual early base training
Transition: Use during transition period after your A race

What Is This Plan For:
Increasing or maintaining aerobic fitness prior to base training, as base training or in transition between training seasons

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:46

Steve Hamlin

Endurance Path

Personal Training & Coaching

  • Endurance Training
  • Cardio Performance
  • General Fitness

My training plans are aimed at age group mid-pack racers or folks new to structured training, looking to step up their game and get out in front of the mid-pack. Intervals and schedules are simple and easy to follow.

Back to Plan Details

Sample Day 1

1:15:00
52TSS
Aerobic Threshold w/ Spin Ups

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
4 to 8 Spin Ups
Cadence:
Aerobic Threshold: 85 to 95 rpms
Spin Ups: 100 to 120+ rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 3

1:25:00
56.7TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 4

1:25:00
56.7TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 10

1:45:00
70TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 11

1:45:00
70TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 17

2:05:00
83.3TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

Sample Day 18

2:05:00
83.3TSS
Aerobic Threshold

Time:
1 to 4 Hours
Intensity:
RPE: 2 - 3
FTHR: 80%
FTP: 60 - 70%
Repetitions:
1
Cadence:
85 to 95 rpms
Terrain:
Indoor trainer or flat terrain

4 Week Base Prep or Transition Conditioning (Cycling)

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