BASE BUILD (16 WEEKS)
Build Your Foundation During the Gains Season
This 16-week progressive base building plan develops the aerobic fitness, durability, and power that everything else is built upon. Whether you're an off-season road cyclist, masters athlete, or returning rider, this plan creates the foundation for event-specific training and racing success.

Who This Is For:
Cyclists looking to build or rebuild their aerobic base during the off-season. Suitable for male and female athletes of all ages, including masters and senior riders. You should be comfortable riding 2-3 hours and training 5-8 hours per week when starting this plan.

What You'll Achieve:
Increased FTP and VO2max, improved durability for long rides, and a robust aerobic engine ready for event-specific training phases. The plan includes MAP testing at Week 1 and Week 16 to measure your progress objectively. You'll finish with the fitness to tackle race preparation, sportive training, or sustained performance throughout the season.

Training Volume:
5-10 hours per week, building progressively with strategic recovery weeks. The longest ride extends to 4.5 hours by Week 15, developing the endurance needed for all-day events. Training load peaks mid-plan before tapering into your final assessment.

What's Included:
16 weeks of structured workouts with automatic device sync
4 block-specific training notes (Weeks 1, 5, 9, 13)
MAP testing protocols (gender-specific ramp rates)
Email support if you have questions

Equipment Needed:
Power meter or heart rate monitor recommended for best results.
Ready to build something great? Purchase now and receive instant access to load the plan into your TrainingPeaks calendar.