Whether you’re new to structured training or looking to level-up your fitness, our Back to Basics training plans provide you with pro-level workouts and guidance to help you reach your goals.

Train with confidence as you progress through precisely-written workouts that have helped power Bell Lap Coaching athletes to podiums, PRs and epic rides since 2004.

This 16-week training plan guides you through progressive-challenging workouts that will help you build a durable foundation of aerobic fitness. Endurance rides, tempo intervals and sprint-type workouts help keep your training diverse and fun. Training later in the block introduces microbursts and interval work in the threshold range.

By the end of this plan, you will build to riding one hour of tempo and push through sprints and variable-power workouts. Follow this program and you will build speed and acceleration alongside a base of fitness that will prepare you for more specific training.

To make the most of this plan, athletes should have completed at least 6 consecutive weeks of riding 3+ days per week. Most workouts include indoor- and outdoor-specific options.

You’ll need to use a heart-rate monitor consistently throughout this plan.

Typical week:

Monday: active recovery;
Tuesday: 60- to 90-minute workout;
Wednesday: day off (or extra aerobic training day)
Thursday: 60- to 90-minute workout;
Friday: day off, or make-up a missed WKO;
Saturday, Sunday: longer intervals and volume rides.

Throughout this plan, you will work through cycles of 3 progressively-challenging weeks of training, followed by an easier week. Recurring testing workouts at the end of these rest weeks will help track changes in your fitness and ensure that your training zones are accurate.

Workouts can be synched to your ride computer / device for follow-along guidance.