Base and Preparation 12 week plan

Average Weekly Training Hours 07:11
Training Load By Week
Average Weekly Training Hours 07:11
Training Load By Week

Aerobic and Threshold base and build plan for 12 weeks. 3 rest weeks with a 20min ftp test at the end of each rest week.

Sample Day 1
0:45:00
CP 20" Test

Warm up zone 1-3 over 15 mins then its a 20" TT with consistent power throughout. Don't set off to hard during the 20" , aim to finish the last 10" at full tilt.

Sample Day 2
1:00:00
Lactate Devolpment 1 x 5 / 2 x 10

Warm Up for 15 mins progressing Z1-3 Then 1 x 5 mins at Z4 (bottom zone number) with 2.5 mins recovery at top of Z2. Then 2 x 10 mins at Z4 with 2.5 to 5 mins recovery at Z2 Cool down for 10 mins

Sample Day 4
1:30:00
80 % FTP HR or Power

Warm up Z1-3 for 15 mins then 60 mins at 80% FTP, 10-15 mins cool down.

Sample Day 6
2:30:00
Tempo & Endurance

Warm up progressively from Z1 to 3 for 20-30 mins then 5 mins at FTP. Main set is 30 mins at Z3 upper figures. Focus on maintaining steady power regardless of terrain. 30 min Z2-3 not focusing on power/hr. 30 Min at Z3 upper figures. Same as first set. 20-30 min easy spin, high cadence.

Sample Day 7
1:30:00
80 % FTP HR or Power

Warm up Z1-3 for 15 mins then 60 mins at 80% FTP, 10-15 mins cool down.

Sample Day 9
1:30:00
80 % FTP HR or Power

Warm up Z1-3 for 15 mins then 60 mins at 80% FTP, 10-15 mins cool down.

Sample Day 10
1:00:00
Lactate Devolpment 1 x 5 / 2 x 10

Warm Up for 15 mins progressing Z1-3 Then 1 x 5 mins at Z4 (bottom zone number) with 2.5 mins recovery at top of Z2. Then 2 x 10 mins at Z4 with 2.5 to 5 mins recovery at Z2 Cool down for 10 mins