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Sportstest - Base build phase 1, heart rate based, Monday REST day, target 4-6 hours per week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr Garry Palmer

All plans by this Coach
No Ratings

Length

8 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This training plan has been put together by Dr Garry Palmer, and uses the training principles in his book Elite Performance Cycling: Successful Sportives.

The training plan uses a focus of heart rate based sessions (however for sportive riders who use power, the sessions can easily be switched to power based efforts), and assumes the rider has a lower level of fitness, and want to use this plan to build a reasonable base of fitness over 8 weeks. The plan varies between 4 to 6 hours per week and has 2 or 3 REST days per week.


The objectives of this plan are in increase endurance fitness, raise training volumes, and indirectly improved FTP. The plan follows a simple principle of using at least 2 rest days in a week, and has only one session per day. There are also infrequent threshold and unstructured rides.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:58 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:58 hrs 2:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

Sample Day 1

0:45:00
40TSS
45 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 3

1:00:00
55TSS
60 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 5

0:45:00
40TSS
45 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 6

1:30:00
80TSS
90 mins Morning Fasted Ride (HR)

This ride is designed to promote aerobic metabolism and fat burning, by undertaking the ride in an over-night fasted state.

Sample Day 8

0:45:00
40TSS
45 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 9

1:00:00
55TSS
60 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 11

0:45:00
40TSS
45 mins Steady Aerobic Endurance

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

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