Base Endurance

Author

Giacomo Notari

All plans by this Coach

Length

7 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling beginner intermediate advanced masters weightloss power based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Base Endurance Plan 10-12h / week
First week easy and then start to work doing 2weeks of load and 1 week taper.
FTP Test at the beginning and end of the training program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:33

Giacomo Notari

NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

Sample Day 1

1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 2

1:30:00
59.4TSS
1h30' END

After wamr-up spend time in Z2

Sample Day 3

1:51:00
106.7TSS
Test FTP

Today is a test day!

30' Warm-up
3x1' @Z3 at 110rpm, rec 1'
5' easy
5' all out in a climb
15' easy
20' all out in a climb
Cool down

Sample Day 5

1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 6

2:30:00
127.9TSS
2h30' END

After warm-up spend time in Z2

Sample Day 7

3:00:00
156.2TSS
END

After warm-up spend time in Z2 also on climbs

Sample Day 8

1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Base Endurance

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