4 Week Base Prep or Transition Conditioning (Cycling)

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

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

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

Steve Hamlin
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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.