Base Endurance
Author
Giacomo Notari
All plans by this CoachLength
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
Sample Day 1
Active recovery.
Just an easy spin
Sample Day 2
After wamr-up spend time in Z2
Sample Day 3
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
Active recovery.
Just an easy spin
Sample Day 6
After warm-up spend time in Z2
Sample Day 7
After warm-up spend time in Z2 also on climbs
Sample Day 8
Active recovery.
Just an easy spin