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Base Training - WEEK 1 SAMPLE 500 hours

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Base Training - WEEK 1 SAMPLE 500 hours

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chi Planken

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

One-Week Sample Base Training Plan

This one-week sample is part of a complete 8-12 week heart rate-based Base Training program designed to help cyclists prepare for their 2025 goals. It’s ideal for riders looking to improve endurance, stamina, and recovery while building a strong aerobic base.

The full program is progressive, with increasing volume and intensity to ensure steady improvement without burnout. This sample offers a glimpse into the structure and benefits of the larger program.

In this week, you’ll complete 4-6 structured rides, including:
- Endurance-focused sessions to boost aerobic capacity.
- Tempo intervals to improve efficiency and power.
- Recovery rides to support adaptation.

Expect 6-10 hours of riding, depending on your schedule. Each session includes clear heart rate zones to guide your efforts.

This is a heart rate-based program. If you’re looking for power-based training, feel free to reach out to discuss options.

Start your journey with this sample and experience the benefits of training smarter. The full 8-12 week program is available to help you continue building for your best season yet!

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x1
02:41:00 03:15:00
Strength x1
00:18:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Bike
02:41:00 03:15:00
Strength
00:18:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Cynthia "Chi" Planken

Outdoor Fitness Coach

Welcome to our comprehensive cycling coaching services with a focus on gravel and mountain biking disciplines.

Our coaching program is tailored to cyclists of all levels, from beginners looking to develop their skills to experienced riders aiming to enhance their performance. With a focus on gravel and mountain biking, we offer personalized training plans, skill development sessions, strength and conditioning exercises, nutritional guidance, and race preparation support.


  • 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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