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cyclingadvanced
Base Fitness
Build aerobic fitness and consistency with a polarized (≈80/20) approach: lots of easy Zone 2 riding plus one or two focused quality sessions per week. Ends with a re-test so you can see progress.
- Length
- 12 weeks
- Weekly load
- 8-12 h/wk
- Peak week
- 11.5 h
Who it's for
3+ years of structured riding; has trained with power or HR zones.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Recovery Spin | 45 | easy |
| Tue | FTP / LTHR Test | 65 | hard |
| Wed | Endurance Ride | 75 | easy |
| Thu | Endurance Ride | 75 | easy |
| Fri | Recovery Spin | 45 | easy |
| Sat | Long Ride | 120 | easy |
| Sun | Endurance Ride (back-to-back) | 110 | easy |