Base Builder Cycling Training Plan
Detailed, flexible cycling training plan with certified coach support to build your fitness foundation.
buy now$59-79USD- • Designed to prepare you for the more specialized, race-specific training that comes later in the season
- • Improve aerobic system - increased oxygen transport to the muscles, reduces the rate of lactate formation, and increases energy production and utilization resulting in increased endurance.
- • Lose Weight - a combination of workouts and nutrition tips will help you lose unnecessary fat
- • Improved strength through our cycling workouts, yoga, and core training exercises
- • Shorter trainings are mid-week and longer rides at weekends
- • Regular FTP tests to track progress
- • Choose whether to train with Power or Heart Rate
- • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
- • Free Email Coach Support included for the first use of a training plan
- • Switch any training plan for free within 7 days of the purchase
- • Free TrainingPeaks Software
- • Re-use the plan anytime
- • Access to an invitation-only online community
Plans built on TrainingPeaks software
We use TrainingPeaks to deliver your plan - the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.
Sample Training Week
Flexible Schedule - Optimal schedule for busy athletes. If you miss the workout, you can easily move it around in your TrainingPeaks calendar. You'll also be able to choose whether to follow the workouts based on power or heart rate.
Workouts- The workouts are based on the latest sports science, tuned by years of experience, and used current World Tour athletes! The plan also includes core training, stretching, yoga, and recovery techniques.
Support - If you need any help, our coach is available to answer any questions via email
View Signature Workouts
Browse 3 sample Base Builder-specific workouts in our training plan
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Workout 1
Fasting Ride: Metabolic & Pedaling Efficiency
Morning ride without breakfast, fasting with pedalling efficiency workout. Keep your power down today.
This workout is focused primarily on endurance at lowest training zones to improve a fat-burning metabolism and to make your body utilize fats as fuel on lower training zones, instead of carbs.
• just an endurance pace whole time, nothing too hard.
• 2 x 5 min continuously 30s pedal only left leg, and 30s right leg - on flat -
Workout 2
Bike Strength Training SFR's
Today focusing on strength and pedalling efficiency with a very low cadence in hills.
• 2 x 4 min repeats at 4-6% hill with 45-50RPM (cadence), 2 min recovery between
• Concentrate on smooth pedal strokes; relax the upper body, keeping it “quiet”. Relax the hands and neck. Really focus on the lower body.
• Focus on the working muscles: Quads, hip flexors, glutes and hamstrings. Your pedal stroke should be defined. Your heel usually drops down when doing them properly. -
Workout 3
Aerobic Base with Hills & Cadence
Today's focus on longer climbs with developing the zone below your threshold and improving cadence ability with alternating cadence.
• first 20-30 min is easier
• 2 x 16 min long climb at "tempo zone" 88-92% of your FTP, continuously 2 min high cadence 95-105RPM and 2 min low cadence 55-60RPM ( if you don't find 20 min climb, do more climbs with equivalent to 60 min of climbing )• 1 x 16 min long climb at medium pace targeting sweet spot "tempo" zone with any cadence
or try 1-week sample training plan for free. Use the code FREETRIAL.
Connect Your Preferred App or Device
You can follow our workouts in real-time on your cyclo-computer or any indoor app. Our training plans are compatible with over 100 fitness apps and devices.
View all compatible devices - here
Built by a leading cycling coach
Jakub Novak is a former professional road cyclist with over 11 years of experience. He climbed the ranks all the way to the World Tour and rode for BMC Racing alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.
Former qualifications include Certificate in Sport II. and Certificate in Sports Science from Colorado of Boulder.
Learn more about our coach
Frequently Asked Questions
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What is TrainingPeaks?
We use TrainingPeaks to deliver your plan – the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.
TrainingPeaks has features enabling you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad, Zwift etc.) and follow them in real-time
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Why base preparation is important?
You can't train hard year-round without taking regular periods of reduced volume and intensity. If you do, you'll find yourself burned out, over-trained, and perhaps injured. You may also find your performance degrading rather than improving. The base preparation will give you foundations upon you can build your intensity later on and will mainly improve your aerobic fitness (zones below your FTP).
The season should be divided into the recovery phase, base phase, specialized based, and racing phase. This will allow you to build your fitness like bricks on top of each other, month by month, year by year.
Most athletes build the base in the fall and winter when there aren't a lot of races. Our base training plans are best started 4-6 months prior to your first A-priority race of the season.
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What do i need before i start?
To follow these training plans you need to have a power meter on your bicycle or a heart rate monitor with a cyclo-computer. You can use MTB, Road Bike, or Gravel Bike - or a combination of those. You can choose to upload your workouts into your cyclo-computer or Zwift and follow the workouts in real-time, or you can follow it on your own from your memory.
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What is entry fitness level?
Ideally, you want to start these training plans after an adaptation phase, which means 2-4 weeks of easier riding or recovery.
If you are a beginner, we recommend doing at least 2 to 3 weeks of endurance training prior to commencing the training plan
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What coach support means?
All of our Training Plans include coach support accessible via email or Slack app. We use the Slack application for our online and closed community which you'll be invited to. Our qualified coach is available to answer questions anytime during the first use of your plan.
Buy the Base Builder Training Plan
Start your preparation today and build up your fitness base for your upcoming season
buy now