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

Typical Week

5 Bike, 2 Strength

Longest Workout

4:30 hrs

Plan Specs

cycling beginner intermediate advanced masters time goal multi day power based hr based strength base period

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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 brendan@evoq.bike.

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: https://www.evoq.bike/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

Check out our popular blog posts here: https://www.evoq.bike/blog

Check out our YouTube here: https://bit.ly/2myMtnY

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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:55
Training Load By Week
Average Weekly Training Hours: 10:55
Average Weekly Breakdown



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.

Sample Day 1

Optional Recovery Ride + Yoga Stretches

<50% FTP

Sample Day 2

Tempo 3x

Tempo 3 x 8m @ 88-90%, recover 4m between.

Sample Day 3

Adaptation 1-Squat/Core

3-4 sets of each:

Body weight ONLY

Barbell Back Squat, or Front Squat 8-12x
Pullup 5-10x
Dumbbell Carry (length of gym and back, whatever weight gives a slight challenge)

3 circuits of:

10x kettle bell swing: https://www.youtube.com/watch?v=YSxHifyI6s8

5x ab roller: if gym doesn't have one, sub in another of your favorites. https://www.youtube.com/watch?v=A3uK5TPzHq8

60" side plank (30" per side):

Once planks are easy, do this variation: https://www.youtube.com/watch?v=UIDaXSXjuGc

10x SLOW Mountain Climber: https://www.youtube.com/watch?v=nmwgirgXLYM

10x SLOW Russian Twist: https://www.youtube.com/watch?v=wkD8rjkodUI

Sample Day 4

Tempo 1x

Tempo, 1 x 25m @ 90%

Sample Day 5

Adaptation 2-Balance

4 sets of 12-16 reps
Lateral Goblet Squat
Suitcase Deadlift
Single leg dumbbell overhead press
Dumbell Row
Single leg squat pistol squat(5 reps)***

Sample Day 6

Weekend Ride

This should be mentally refreshing. No intervals, but use this to work on the aerobic engine by keeping the legs spinning. Shoot for less than 10% of zone 1!

Sample Day 7

MTI, 3 x 6' on, 3' OFF. 2 hours total

Muscle Tension Interval: this is basically pedaling intentionally in TOO HARD of a gear. Make it so that your cadence is 60rpm, and slowly churn the gear over. Do this for 6 minutes, rest 3 minutes, then repeat twice more.

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