Base Endurance

Average Weekly Training Hours 10:35
Training Load By Week
Average Weekly Training Hours 10:35
Training Load By Week

Base Endurance Plan 10-12h / week

First weeks 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

Sample Day 1
1:00:00
20.3TSS
1h AR

Active recovery

Sample Day 2
1:30:00
59.4TSS
1h30' END

Spend time in Z2

Sample Day 3
1:51:00
106.7TSS
Test FTP

Do Test FTP
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

Sample Day 6
2:30:00
127.9TSS
2h30' END

Spend time in Z2

Sample Day 7
3:00:00
156.2TSS
END

Spend time in Z2 also on climbs

Sample Day 8
1:00:00
20.3TSS
1h AR

Active recovery

Giacomo Notari
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NG Training - The science of cycling

Currently coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
3rd level of Sport Director (the highest) in the Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen