Base — Advanced
Cycling base and conditioning plan
Days: Tuesday, Wednesday, Thursday, Saturday, Sunday.
For the rider who already knows how to train and needs a base that holds up a whole season, not a plan that teaches them how to pedal.
When you buy, you unlock the week-by-week calendar with every workout.
How it's built
You get Week 0 through Week 17: the optional transition, the 16 work weeks and the closing week.
- Week 0 — transitionOptional
Just finished another plan from the collection? Do Week 0. Coming off rest, vacation, or unstructured riding? Skip it and start at Week 1.
- Weeks 1 to 16 — the plan16 weeks
The full work block, day by day, with warm-up, main set, cool-down and goal.
- Week 17 — wrap-upIncluded
Plan wrap-up and instructions for what's next: how to evaluate what you gained and what to do after.
Prerequisite
Nothing formal. In practice: 3+ years of structured training, a history of previous base blocks, a known and stable FTP, and a proven ability to handle 10+ h/week without breaking down.
What's included
- 16 weeks
- Days: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): Z2 + cadence. Warm up 10 min. Ride in Z2 (65–72% FTP) and, within the ride, add 10×1 min at 100–110 rpm with 1 min free cadence. Same power, the legs just spin faster. Finish with 5 min easy.
How it works
- 1. You buy the plan (one-time payment).
- 2. Your account is created and you unlock the week-by-week calendar.
- 3. Every day you see your workout in plain language: warm-up, main set, cool-down and goal. Intensity by feel.
- 4. You mark the day as done and keep moving forward.
Other recommended plans
Other riders at your level also train with these.