14 week Base Building Plan - Intermediate Cyclist

Author

Zach Fout

Length

11 Weeks

Typical Week

2 Day Off, 1 Strength, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling base period

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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Summary

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:36
Training Load By Week
Average Weekly Training Hours: 09:36
Average Weekly Breakdown

Back to Plan Details

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.

14 week Base Building Plan - Intermediate Cyclist

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