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v3.1 - AEROBIC THRESHOLD (AeT) BOOSTER - 6-Week High Volume, Structured Indoor/Outdoor Workouts

Includes Structured Workouts

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

Learn More about Structured Workouts.


Cody Waite

All plans by this Coach
4.67 (9)


6 Weeks

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

6-Week (High Volume) Aerobic Threshold (AeT) Plan - v3.1


Written by Cody Waite, of Waite Endurance

NEW for 2020 is our Aerobic Threshold booster plan. Perfect before beginning your Base Builder or when you want to inject some aerobic power into your season.

You're looking at SIX WEEKS to improve your aerobic power. Your aerobic power is arguably the most critical measure of your fitness and racing success. Improved aerobic power improves your power across all energy systems. This low-to-moderate intensity energy system is highly trainable and the gains made will make you a better cyclist.

Your Aerobic Threshold put simply is your metabolic balance point between burning fat & carbohydrate for fuel (50/50). For most athletes this puts us around 75-80% of maximum heartrate. Your goal as an endurance athlete is to raise your power at 80% max HR allowing you to go faster while utilizing fat for fuel and preserving glycogen for when you need later in your race!

How do you do this?

By slowing down and riding just below 80% max HR for longer durations and accumulating more and more minutes at this AeT intensity. With our plan you will test your current AeT power (testing included), do intervals indoors or outside, re-test and look for more power at the same aerobic intensity!

Our High-Volume version includes four structured AeT workouts per week, in addition to a basic zone 1/2 aerobic base ride and optional recovery spins. You will need a heartrate monitor for sure. A powermeter and/or smart trainer is very useful as you ideally train by HR while looking for improved power in your intervals and testing as the weeks progress. This plan is perfect before beginning your Base Builder training plan, or anytime within your season when you need to boost your aerobic fitness before a peak performance.

Our 'AeT Booster' plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance.

Click Links Below to Learn More:


We have both LOW & HIGH volume Aerobic Threshold Booster Plans available. Search v3.1 Aerobic Threshold in the Training Peaks Plan Store or Contact Us! (email below)


You can easily reuse any of our plans year after year or anytime in the future!


Email Cody directly with questions now or as you go:

USAC               USAT               TPC

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:57:00 05:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:57:00 05:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

  • 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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