v4.2 MASTERS 45+ BASE BUILDER 18-Week Base Progression w/ NEW & IMPROVED Strength Training Program!
v4.2 MASTERS 45+ BASE BUILDER 18-Week Base Progression w/ NEW & IMPROVED Strength Training 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 & IMPROVED in 2025 v4.2 MASTERS BASE BUILDER plan is built specifically for the "more mature" cyclists with more resistance training and more recovery!
Learn All About our Latest v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable Plans
The Waite Endurance Podcast: Episode 81
v4.2 18-Week BASE BUILDER Plan for Competitive MASTERS Cyclists w/ Daily HRV Readiness Modifiers
As 45+ Masters cyclists we can still train as hard as we may have in our younger days... the difference now at 45+ years of age is that we need more recovery and lower ramp rates to allow for effective adaptation.
The other occurrence at 45+ years is that we are losing muscular strength & Vo2 max at rapid rates! It is critical to put extra emphasis on strength training & high-intensity training to slow down the sarcopenia.
Our Masters Base Builder Plan achieves these goals by reducing the total bike volume allowing for more strength training, high-intensity rides, and "cross-training" in order to continue to get faster as we get older!!
Plan Details:
- Ideal Base Progression for all 45+ Masters Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed on Smart Trainer OR take your rides outside with heartrate and power targets.
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- More frequent Recovery Weeks Built-In
- Written as 8-13 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 Training Plans
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race 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 built using the new strength features. Now track your strength training with your mobile device 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!
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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
|
07:10:00 | 04:30:00 |
|
strength
x3
|
02:57:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:10:00 | 04:30:00 | |
|
|
02:57:00 | 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.