14 week Base Building Plan - Intermediate Cyclist

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

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.

Sample Day 2
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 3
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 4
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 6
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 7
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 9
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 10
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.