BASE - 12wks - Mid Volume
During the 12wk block there is a healthy mixture of building tempo sessions, sweet-spot and small threshold sessions with overall emphasis on testing yourself aerobically with cadence variations and longer steady state efforts.
The vast majority of cyclists already have a substantial ‘base’ fitness if they have been riding for a while even without structured training. This base plan is a step on from that and will send you down a path of consistency, progressive overload and fulfilling training sessions. Plenty to get in to then!
12wks total split in to 2 weeks ON, 1 week OFF
Weekly Hours - 7-8hrs
Frequency - 5 workouts/week
Suitable for - Everyone, specifically those coming out of traditional Base work and want to gradually add intensity or want to try some new workouts as part of an extended base.
Time of Year - Winter/Off Season/5 months before Peak