v4.2 BASE BUILDER 14-week Base Training for Competitive Cyclists w/ HRV Mods & NEW Strength Program
v4.2 BASE BUILDER 14-week Base Training for Competitive Cyclists w/ HRV Mods & NEW Strength Program
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 Everything About our v4 Plans by Visiting our Website or Listening to our Podcast Archive:
v4.2 14-Week BASE BUILDER for Competitive Cyclists w/ HRV Modifiers
Our 14-week Base Builder creates the foundation for your cycling fitness. Our plan focuses heavily on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses; all inline with the POLARIZED TRAINING philosophy.
The weekly structure involves 3-day blocks beginning with an energy system specific session (higher intensity), followed by a structured Aerobic Threshold session, followed by a basic aerobic session. Weekends consist of a second energy system specific session (higher intensity) followed by a longer endurance ride. Strength training is suggested twice per week. Weeks 7 & 14 are 'recovery weeks' w/ optional testing.
Plan Details:
- Ideal Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- NEW & IMPROVED strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Testing & Recovery Weeks Built-In
- Written as 8-14 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 BUILDER Downloadable Training Plan
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.2 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 now in TrainingPeaks and can be used in the gym on your mobile device to record your training.
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!
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How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
08:39:00 | 06:00:00 |
|
strength
x2
|
02:00:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:39:00 | 06:00:00 | |
|
|
02:00:00 | 01:00:00 |
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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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.