Base — Intermediate
Cycling base and conditioning plan
Days: Tuesday, Wednesday, Thursday, Saturday, Sunday.
The rider who already rides but never built a real base. Also the one who builds it every year and wants to do it right.
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, but you do need experience: 1–3 years of somewhat structured training, a known and reliable FTP, and the ability to sustain 5 days/week without your life falling apart.
What's included
- 16 weeks
- Days: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): Muscular endurance. 15 min warm-up. 4×6 min at 75–80% FTP at 60–65 rpm seated, pushing from the hips, with 4 min Z1 between sets. Rest of the ride in Z2. 5 min cool-down.
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.