Lay the Foundation: 12-Week Base Fitness Build (Zwift + Core + Mobility)
Lay the Foundation: 12-Week Base Fitness Build (Zwift + Core + Mobility)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
New to riding and training? You're in the right place!
This plan is written for new riders who want to build a well-rounded foundation of fitness, on and off the bike. Straight-forward bike workouts are paired with hand-picked foam rolling, mobility, and core routines you can follow along to on YouTube.
Riders will build fitness and confidence as they progress through endurance-pace (Z2) rides and tempo intervals. Periodic rest weeks allow for proper recovery and adaptation to the training. Power tests at the end of each rest week to provide on-going assessment of your fitness and to ensure that your FTP and zones are accurate.
To make the best use of this plan, you should train with a power meter and heart rate monitor, and an indoor bike trainer (ideally a smart trainer). The bike workouts in this plan are programmed with power-based training zones, and are compatible with Zwift and similar connected apps.
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 |
|---|---|---|
|
Other
x7
|
01:17:00 | 00:30:00 |
|
Bike
x4
|
02:36:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:17:00 | 00:30:00 | |
|
|
02:36:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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