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v4.0 15-Week BASE BUILDER, Reverse Periodization High-to-Low Intensity, w/ Daily Readiness Mods

Browse More Plans

v4.0 15-Week BASE BUILDER, Reverse Periodization High-to-Low Intensity, w/ Daily Readiness Mods

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cody Waite

All plans by this Coach

Length

15 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

v4.0 15-Week Base Builder Cycling Progression w/ Daily Readiness Modifiers

WE

Written by Cody Waite, of Waite Endurance

NEW for 2022 is our most customizable Base Builder Training Plan to date with several great features!

Use (optional) HRV data to modify your daily training prescription to your recovery & readiness needs.

Our Base Builder v4.0 plan utilizes the WHOOP performance wearable to customize your daily training loads based off your readiness to take on training stress. If you do not have a WHOOP we offer other methods of how to customize your daily training loads. If you want to get a WHOOP, a discount is available to plan users, as well as joining our WE WHOOP community group.

Adjustable to fit all volume/TSS goals for all types of riders: MTB, gravel, road, intermediate to advanced!

Gradually building training stress across many weeks is the key to adapting to your training and progressing your fitness. Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. If you'd like us to adjust your plan for you, we can do so for an additional cost. Contact us for more details on how to create a truly custom plan for you.

Plan Details

v4.0 Base Builder High-to-Low Intensity Progression Plan consists of three 5-week blocks of progressive training to build your winter base fitness in a 'Reverse Periodization' model of high-intensity to low-intensity across the 15 weeks. This progression is great for riders targeting an early season endurance event upon completing their base build.

  • 3 per week Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.

  • 1-2 per week Endurance Rides

  • OPTIONAL 2 per week cycling specific strength training sessions; use your own program OR use our program available on the app Train Heroic (discount provided).

  • 1-2 per week Recovery/Rest Days

  • Written as 8-10 hours per week; modifiable up or down to your desired volume of hours/TSS per week.

  • Recovery/Testing weeks built into the Program

  • Metrics Used: Power, HR, and/or RPE

Click Links Below to Learn More:

Other v4.0 Plan Options:


Reusable:

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

Questions ?

Email Cody directly with questions now or as you go: cody@teamwaite.com


USAC               USAT               TPC


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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
07:18:00 04:00:00
Strength x2
02:00:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:18:00 04:00:00
Strength
02:00:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

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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