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14 week Base Building Plan - Intermediate Cyclist

Author

Zach Fout

No Ratings

Length

11 Weeks

Plan Specs

cycling base period

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.

Plan Description

This plan is designed for an intermediate cyclist to establish a solid foundation. This plan is for the cyclist that can work in up to 10-13 hours per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:31 hrs 4:00 hrs
—— ——
1:05 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
8:31 hrs 4:00 hrs
—— ——
1:05 hrs 2:30 hrs

Training Load By Week


Sample Day 1

1:00:00
Strength workout w/ spin

5 min easy spin to warm up, and then complete 3 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 2

1:30:00
Endurance ride - Option 3

WU: 20 min easy spin, give me 2 x 5 min x 5 (RI) min high cadence easy spinning MS:2 x 20 min x 5 min(RI), level 2, and spin easy in btw. CD: 10 min easy spin.

Sample Day 3

1:00:00
Strength workout w/ spin

5 min easy spin to warm up, and then complete 3 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 5

2:30:00
Endurance - Option 4

WU: 20 min spin easy MS: 2 x 30 min w/ 5 min easy in btw zone 2 CD: 10 spin easy

Sample Day 6

2:30:00
Strength workout and Endurance Ride

5 min easy spin to warm up, and then complete 2 cycles of your strength workout, and then give me 3 x 20 min zone 2, w/ 5 min easy in btw.
10 min easy spin.

Sample Day 8

1:00:00
Strength workout w/ spin

5 min easy spin to warm up, and then complete 3 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 9

2:00:00
Endurance ride - Option 3

WU: 20 min easy spin, give me 2 x 5 min x 5 (RI) min high cadence easy spinning
MS:2 x 30 min x 5 min(RI), level 2, and spin easy in btw.
CD: 10 min easy spin.

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