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8wk // 9-12hrs // 5d // Base Training

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8wk // 9-12hrs // 5d // Base Training

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Lunden Friberg

Length

8 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

This plan includes 8 weeks of base training split into two meso-blocks of 3 weeks each with a rest week every 4th week. Volume increases from 9 to 12 hours over the 8 week plan.

The 4th and 8th weeks of training takes the weekend off for having a free weekend to travel, spend time with friends, and enjoy life. What is cycling without enjoying life? ;)

The micro-blocks consists of two days on, one day off, then three days on, one day off. Threshold/Vo2 work is incorporated to maintain upper intensity fitness only and slowly build aerobic capacity as you increase volume and repeatability. This was placed in the two day micro-block to increase adaptive response to threshold.

If you have to miss some volume on the weekend, still make sure you are able to get in at least one 3-hour ride to be maximizing your aerobic gains.

Sweet Spot training is included to increase aerobic capacity and fatigue. You will be building up to 3x25min.

Sweet spot builds upon your aerobic system by increasing mitochondrial function and increasing your rate of recovery between hard days. You will be able to perform better in the following months knowing you can recover faster than your competition!

How it Works

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Workout and Analyze

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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 x4
09:12:00 03:15:00
Workouts Per Week Weekly Average Longest Workout
Bike
09:12:00 03:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices


  • 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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