v4.2 BASE PREP 4-Weeks Pre-Season Training w/ HRV Mods & NEW Strength Programming
v4.2 BASE PREP 4-Weeks Pre-Season Training w/ HRV Mods & NEW Strength Programming
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Written by Cody Waite, of Waite Endurance
Our NEW in 2025 v4.2 plans are now UPDATED with our NEW strength progression using TrainingPeaks' new STRENGTH FEATURE!
Learn all about our latest v4 plans by visiting our website and in our Podcast Archive:
WE Downloadable Plans
The Waite Endurance Podcast: Episode 81
v4.2 4-Week BASE Prep Plan w/ Daily HRV Readiness Modifiers
The training emphasis is on pedaling skills & nueromuscular coordination. Each week contains a structured high-cadence leg speed workout, a low-cadence muscle tension workout, and a sprint workout to prep your body for the rigors of base training to follow, while keeping overall intensity and volume to a minimum. Also available are weight training sessions to begin to build strength off the bike across the off season and base season.
Plan Details:
- Ideal Pre-Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Repeatable
- Written as 8-9 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
- Waite Endurance BASE PREP Training Plan
What Comes After BASE PREP? Try our v4.2 BASE BUILDER plan to lay your complete fitness foundation for the season ahead:
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Base Prep v4.0 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided (optional).
Using the NEW TrainingPeaks Strength Features
All strength sessions are delivered using the new TrainingPeaks strength feature. You can now use your mobile device to record your strength sessions in the gym!
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
Join Our SLACK App
All plan users are able to join our Waite Endurance Slack Workspace for added coaching support as you follow your plan.
TRY OUR TRAINING PLAN SUBSCRIPTION LIBRARY:
Can't decide which plan to get? Want the flexibility to change plans when needed?Gain access to all of our complete library of training plans for one low monthly membership to create your complete training season. Membership INCLUDES Training Peaks Premium account!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:08:00 | 02:30:00 |
|
strength
x3
|
02:15:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:08:00 | 02:30:00 | |
|
|
02:15:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.