This 8-week base training plan is designed to take a beginner to intermediate rider and build their aerobic endurance towards beginning a more demanding race- or event- oriented training plan. In theory, this plan would be started 4-6 months before any goal event.

Riders should expect to be riding 4 days a week, with longer (2+ hour rides) one day a week, as well as doing some off-the-bike strength work 2 days a week. All of the workouts are designed to follow heart rate zones, so riders should have a heart rate monitor and some way of viewing that data while riding. Workouts may be completed outdoors, or on an indoor trainer (or a mixture of both).