Cycling Base Training – 12 Weeks of Smart Power-Based Training
This power-based training plan is designed for Garmin Edge users who want to build a strong base without unnecessary complexity. Using just three power metrics, you’ll train smarter, not harder, with structured workouts that progressively improve endurance, strength, and speed skills.
Why Choose This Plan?
✅ Simple & Effective – No need for a sports science degree! Follow easy-to-understand workouts guided by your Garmin Edge.
✅ Structured for Progress – Built using our TSS_CTL_Planning Worksheet to ensure gradual and sustainable fitness gains.
✅ Power-Based Tracking – Garmin Connect doesn’t provide long-term power tracking, but with Intervals.icu, you can monitor trends and optimize performance.
✅ Flexible & Adaptable – Modify workout frequency, duration, and intensity to fit your schedule and goals.
✅ Outdoor & Indoor Compatible – Designed for outdoor training but works great on an indoor trainer too!
Plan Goal
Train for 12 weeks to develop Endurance, Strength, and Speed Skills, setting a strong foundation for the cycling season ahead.
Who is This Plan For?
✔️ Cyclists who ride at least 4 times a week
✔️ Have 5–7 training days available
✔️ Can train 1 hour on weekdays and at least 2 hours on weekends
Plan Structure
🔹 Organized into 3 training blocks (each with 3 load weeks + 1 recovery week)
🔹 5 key workouts per week, with structured intensity and endurance rides
🔹 2 easy days per week (can be used as rest days)
🔹 Gradual progression in endurance and intensity over 12 weeks
💡 Block Breakdown:
📌 Base 1 – Focus on endurance, with steady ride volume.
📌 Base 2 – Adds high-cadence spin-ups and introduces tempo workouts.
📌 Base 3 – Builds on Base 2 with longer rides and more time at tempo intensity.
📊 Train with Power. Track Progress. Ride Stronger.
