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6 Week Base Fitness Booster - Train By Heart Rate

Author

Wardell Cycle Coaching

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

cycling beginner intermediate hr based base period

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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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Plan Description

Do you want to boost your base fitness for cycling? Improving your base fitness will enable you to ride longer, climb stronger and recover quicker. Developing your base fitness is also essential for progressing your other components of fitness such as FTP, Vo2 Max, Anaerobic Power and Sprints.

All of our plans are compatible with the latest online training platforms, smart trainers and cycling head units. This plan includes 3 structured workouts per week plus 2 optional bonus sessions. There is also a handy introduction document with hints and tips for training including understanding your training zones, the importance of rest and recovery as well as nutrition tips too!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:56 hrs 1:05 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:56 hrs 1:05 hrs
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Wardell Cycle Coaching

We provide a broad range of multi-discipline coaching for cyclists of all abilities. Our goal is to inspire and empower our riders to be the best that they can be.

Sample Day 1

0:41:30
39.5TSS
Gauging your Effort

This ride is prescribed using Rating of Perceived Exertion as we haven't set your training zones yet.

The goal is to complete this short ride so that you get used to gauging your training effort and loosen up ready for your fitness test on Thursday.

Sample Day 3

1:01:00
75.2TSS
Heart Rate Threshold Test

Follow the prescribed warm-up then ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes.
Cool down for 20 minutes

Sample Day 5

1:05:00
43.3TSS
High Cadence Zone 2 Intervals

- Progressive 15 minute Warm-Up - Gradually build intensity and keep cadence high
- Complete 4 x 8 minute zone 2 blocks @ 95-105 rpm with 2 minutes Zone 1 between blocks
- Cool down with 8 minutes at Zone 1

Sample Day 8

1:05:00
48.3TSS
Tempo Pyramid Intervals

Developing your ability to ride at 'tempo' intensity.
- Progressive 15 minute Warm-Up - Gradually build intensity and keep cadence high
- Ride at a cadence 95rpm+ during the tempo intervals and drop below 95rpm for the rests

Sample Day 10

0:48:00
29.5TSS
Tempo Intervals

- Developing your ability to ride at 'tempo' intensity.
- Maintain a cadence of 90 rpm+ during the tempo efforts
-Spin easily for the recoveries.

Sample Day 12

0:50:00
31.7TSS
Base Endurance with Sprints

- Progressive 15 minute Warm-Up - Gradually build intensity and keep cadence high
- Complete 6 x 10 second sprints with 4 minutes 50 seconds Zone 2 between blocks
- Cool down with 5 minutes at Zone 1

Sample Day 15

1:05:00
43.3TSS
High Cadence Zone 2 Intervals

- Progressive 15 minute Warm-Up - Gradually build intensity and keep cadence high
- Complete 4 x 8 minute zone 2 blocks @ 95-105 rpm with 2 minutes Zone 1 between blocks
- Cool down with 8 minutes at Zone 1

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