12 Week Intermediate Cycling Base Training Plan | Highly Efficient | Free Coach Support
12 Week Intermediate Cycling Base Training Plan | Highly Efficient | Free Coach Support
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
Welcome to the 12 Week Intermediate Base Cycling Plan by Chris at Efficient Endurance.
This plan is aimed at individuals that have some experience with cycling and are looking to build a good base to work off of when it comes to race season.
This plan starts off focusing on your aerobic base and building your oxygen efficiency and progresses to build your upper aerobic system as well as some explosive power.
To start this plan it is recommended that you can already:
Cycle comfortably for and hour and a half.
The average training duration per week is 4 Hours and 48 Minutes with the longest week being 6 Hours and 24 Minutes.
For those with gps watches the session workouts are planned in the following way:
Bike - Power
All sets are also planned out based on percieved effort, so even if you don't have a power meter you can do the plan really well!
It is recommended that you have a heart rate monitor to measure your progress.
If you would like complete coach support on your journey, come along to our website -
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
|
04:48:00 | 02:30:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:48:00 | 02:30:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.