Training maturity: Intermediate (has completed structured training for 12-18 months)
Volume: 8-10 hours per week, 5-6 days per week
Weekday workout duration: 90 minutes max
Weekend workout duration: 180 minutes max

The start of a new cycling season usually means the start of base training, which is an important part of training because it brings specific physiological adaptations that provide a foundation for increased peak performance. This British Cycling 8-Week Base Training Plan will help you build a strong and powerful base and increase your aerobic fitness by targeting specific physiological adaptations, including increased capillarization, mitochondrial function, fat metabolism, and cardiac efficiency.

The plan and the workouts within it are most suited to power users but can be adapted for heart rate. All bike workouts are fully structured and compatible with smart trainers, head units, and online training programs like Zwift. The volume of training is between 8-10 hours per week. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 199-505.

Taking into consideration that midweek sessions for many riders will be early morning or evening, weekday workouts are typically 60-90 minutes in duration and are designed primarily for indoor trainers. We strongly encourage you to get out on the roads for the longer weekend ride, but if the weather makes this difficult or dangerous, there are suggestions for adapting them to more indoor-friendly, two-hour rides.

Although you’ll be putting in some longer rides and building endurance, you'll still be maintaining a degree of intensity. You may hear about pros putting in big base miles, but this is because of the huge volume of racing they’ve got ahead of them and, as they can ride thirty hours a week or more, their training load can be developed through volume rather than intensity. For riders juggling work, family, and other commitments along with their cycling, this sort of volume is totally unrealistic. To get the most out of your limited riding time, you’ll need to up the pace a bit. This doesn’t mean loads of top-end work, but rather a focus on sweet spot, sub-threshold, and threshold work, plus the odd sprint to keep you sharp.

This plan is ideal for any the following:

• Cyclists who have been riding three or four times a week, are familiar with structured training, and are capable of riding for ninety minutes


• Cyclists who have ridden solidly through the summer and autumn and maybe had a month off in October or November


• Cyclists who let things slip until after the festive season and need to rebuild fitness

The plan is fully supported by content on the British Cycling Insight Zone, where you can find advice on skills, training, nutrition, equipment, clothing and maintenance.