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EVOQ.BIKE Base, Strength, Speed Training, 16 weeks

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EVOQ.BIKE Base, Strength, Speed Training, 16 weeks



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16 Weeks

Plan Description

This plan is great for any athlete looking to build their base fitness and gain strength in the gym. In this 12 week program, you'll see improvements in aerobic fitness, working tempo, sweet spot, and eventually threshold work, along with some resistance workouts, like Muscle Tension Intervals.

The communication for this plan is hands off. If you're more interested in a one-on-one coaching relatioship, contact Brendan Housler at

It is best to have a heart rate monitor and power meter, although this can be completed without either, and done with rate of perceived exertion.

Here are our athlete testimonials:

The goals of this Base Program is to:
-Maximize Duration
-Maximize Disciplined Time in Zone
-Follow a Progression Principle with time in zone as the driver

We will work on:
-Aerobic Endurance (endurance and tempo rides)
-Aerobic Power (Think Sweet Spot, FTP)
-Max Aerobic (Think high FTP and VO2Max)

Frequency Goals:
Aerobic Endurance: ALWAYS
Aerobic Power 3-5 times a week
Max Aerobic 1x every 7-14 workouts as we progress

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We can provide you with training plans for:
Road Races
Circuit Races
Time Trials
Gravel Races
Ultra Gravel
Ultra Cycling
Long Distance Rides
Gran Fondos
Medio Fondos
Piccolo Fondos
Mountain Biking
Time Crunched Athletes
Power-based athletes
Strength Training
Gym Workouts

Race that we can help you with:
Dirty Kanza, DK200
Belgian Waffle Ride
Land Run 100
Gravel Nationals
SBT GRVL Steamboat Springs Gravel
HHH Hotter N Hell
Pace Bend
Lago Vista
Team Camps
Joe Martin Stage Race - JMSR
Sunny King Criterium
Iowa Wind and Rock
Assault on Mt. Mitchell
Barry Roubaix
Tulsa Tough
Cherohala Challenge
Cheaha Challenge
BC Superweek
Speed Week
River Gorge
Tour of the Battenkill
Master's Nationals
Amateur Nationals
Rollfast Gran Fondo
Tough Skin 150
Six Gap Century - 6 Gap
Haute Route
Brent Bookwalter Gran Fondo
Hincapie Gran Fondo
Emmitt Smith Gran Fondo

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:06:00 04:30:00
Strength x2
01:50:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
09:06:00 04:30:00
01:50:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices



There are a lot of cycling coaches out there, but none can compete with our holistic approach combining data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be. We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar. EVOQ athletes are a team - a group of people committed to bettering themselves every. single. day.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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