Build 1 (4 weeks)

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Build 1 (4 weeks)

Author

TBS Coaching

Length

4 Weeks

Typical Week

3 Bike

Longest Workout

1:00 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 a structured 1 hour ride three times per week. It is focused on early base training with a heavy emphasis on pedal stroke efficiency.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

Sample Day 1

1:00:00
30 Min Steady Zone 3

10:00 (Zone 1) Warm Up @ 90 RPM 5:00 (Zone 2) @ 90 RPM 30:00 (Zone 3) @ 80+ RPM 5:00 (Zone 2) @ 90 RPM 10:00 (Zone 1) Cool Down

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 5

1:00:00
Crisscross Threshold

15:00 (Zone 1-2) Warm Up
5:00 (Zone 4) @ 90 RPM
5:00 (Zone 5a) @ 70+ RPM
Repeat 3 Times total
5:00 (Zone 3) @ 90 RPM
10:00 (Zone 1-2) Cool Down

Sample Day 8

1:00:00
Cruise Intervals

10:00 (Zone 1-2) Warm Up
10:00 (Gradual Increase from Zone 3-5a) @ 90 RPM
5:00 (Zone 2) Recover
Repeat 3 Times Total
10:00 (Zone 1-2) Cool Down

Sample Day 10

1:00:00
Increasing Hill Intervals

15:00 (Zone 1-2) Warm Up @ 90 RPM 2:00 (High Zone 3) @ 70-80 RPM 8:00 (Zone 2) @ 90+ RPM 3:00 (Mid Zone 3) @ 70-80 RPM 7:00 (Zone 2) @ 90+ RPM 4:00 (Low Zone 3) @ 70-80 RPM 6:00 (Zone 2) @ 90+ RPM 15:00 (Zone 1) Cool Down

Sample Day 12

1:00:00
Pyramid Intervals

10:00 (Zone 1-2) Warm Up
5:00 (Zone 3) @ 90 RPM
1:00 (High Zone 4) @ 70+ RPM
1:00 (Zone 1) Recover
2:00 (Low Zone 5a) @ 70+ RPM
2:00 (Zone 1) Recover
3:00 (Mid Zone 5a) @ 70+ RPM
3:00 (Zone 1) Recover
4:00 (High Zone 5a) @ 70+ RPM
4:00 (Zone 1) Recover
Repeat in reverse order down to the 1:00 Intervals is if going down the other side of the pyramid
10:00 (Zone 1) Cool Down

Sample Day 15

1:00:00
30 Min Steady Zone 3

10:00 (Zone 1) Warm Up @ 90 RPM 5:00 (Zone 2) @ 90 RPM 30:00 (Zone 3) @ 80+ RPM 5:00 (Zone 2) @ 90 RPM 10:00 (Zone 1) Cool Down

$20.00 - Buy Now