Early Base Training (4 Weeks)

Average Weekly Training Hours 01:30
Training Load By Week
Average Weekly Training Hours 01:30
Training Load By Week

This plan is designed for a structured 1 hour ride three times per week. It is focused on early base training with a heavy emphasis on pedal stroke efficiency.

Sample Day 1
1:00:00
Ramp Test 100W Start

Start with a really good 15 to 20 minute warm up. Be sure to incorporate a 10 to 30 second hard effort for every 3 minutes during the warm up. Begin at 100W and increase the resistance level 30W every 3 minutes. Maintain a seated position and a cadence above 80 RPM for the duration of the test. Continue to increase the power every 3 minutes until you cannot complete an interval. When you have reached the last interval that you are able to complete, finish with a 1 minute all effort to reach your maximum heart rate. Cool down for 15 to 20 Min.

Sample Day 3
1:00:00
5 min Endurance Spinning Intervals

15:00 (Zone 1) Warm Up 5:00 (Zone 2) @ 100 RPM Endurance Spinning 5:00 (Zone 2) @ 80 RPM Repeat 3 Times Total 15:00 (Zone 1) Cool Down

Sample Day 6
1:00:00
Cadence Drills 1

15:00 (Zone 1) Warm Up
10:00 (Low Zone 2 HR) @ 80 RPM
10:00 (Low Zone 2 HR) @ 85 RPM
10:00 (Low Zone 2 HR) @ 90 RPM
15 minutes cool-down easy pedal

Sample Day 8
1:00:00
Gradual Increase

10:00 (Zone 1) Warm Up @ 80-90rpm
10:00 (Low Zone 2) @ 90+ rpm
10:00 (Mid Zone 2) @ 90+ rpm
10:00 (High Zone 2) @ 90+ rpm
10:00 (Low Zone 3) @ 90+ rpm
10:00 (Zone 1) Cool Down

Sample Day 10
1:00:00
30 sec Single Leg Intervals

15:00 (Zone 1-2) Warm Up 0:30 (Zone 1) Right Leg Only 2:00 (Zone 2) @90 RPM 0:30 (Zone 1) Left Leg Only 2:00 (Zone 2) @90 RPM 5:00 (Zone 2) Leg Speed Drill Repeat a total of 3 times 15:00 (Zone 1) Cool Down

Sample Day 13
1:00:00
Cadence Ladder

15:00 (Zone 1) Warm Up
5:00 (High Zone 2) @ 80 RPM
5:00 (Mid Zone 2) @ 90 RPM
5:00 (Low Zone 2) @ 95 RPM
5:00 (Zone 1) @ 100 RPM
5:00 (Low Zone 2) @ 95 RPM
5:00 (Mid Zone 2) @ 90 RPM
5:00 (High Zone 2) @ 80 RPM
10:00 (Zone 1) Cool Down

Sample Day 15
1:00:00
Cadence Vs. Power

15:00 (Zone 1) Warm up @ 80-90 RPM
10:00 (Low Zone 3) @ 80 RPM
10:00 (High Zone 2) @ 90 RPM
10:00 (Low Zone 2) @ 100 RPM
15:00 (Zone 1) Cool Down