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v3.1 - 12-Week BASE BUILDER, Low Volume: Structured Cycling & Individualized Strength Program

Browse More Plans

v3.1 - 12-Week BASE BUILDER, Low Volume: Structured Cycling & Individualized Strength Program

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cody Waite, Waite Endurance

All plans by this Coach
4.67 (9)

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Be Sure to Check Out our NEW for 2023 v4.0 Plans...

ALL our v4.0 Plans are 50% OFF through the end of 2022! Give them a go and leave a 5-star rating or let us know how we can improve.


Search "v4.0 HRV" in Training Peaks Plan Store OR visit our website for all the info:

  • Waite Endurance v4.0 Training Plans, Available from Training Peaks


    • WE

    Written by Cody Waite, of Waite Endurance

    NEW for 2019 is our most condensed 12-week Base Builder Training Plan for Low Volume athletes. Complete with our updated Trainer Series Program & ALL NEW Strength Progression Program.

    You're looking at THREE MONTHS of progressive training to build your complete fitness base through the off-season. Build your Base in just 12 weeks with our shortest time span for those that don't have the time or interest in an 18 or 24 week base build. Our Low Volume program revolves around the following:

    • 3x Structured Cycling Sessions per week

    • 1x Optional Endurance Ride per week

    • 2x Progressive Strength Training Sessions per week

    • 1-2x Rest Day per week

    • 4-8 Hours of Training per Week (can increase as desired)

    • Recovery/Testing weeks built into the Program

    • All workouts are "Structured" & "Device" compatible; can be performed indoors or out

    • Metrics Used: Power, HR, and/or RPE

    Our 'off-season' Base Builder plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance. Click Links Below to Learn More:

    Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:

    OTHER BASE BUILDER OPTIONS:

    We have both LOW & HIGH volume Base Builder Plans available in 12, 18 & 24 week durations. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)

    RACE PREP:

    Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERE

    RE-USABLE:

    You can easily reuse any of our plans year after year or anytime in the future!

    QUESTIONS ?

    Email Cody directly with questions now or as you go: cody@teamwaite.com

    TPC


How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:12:00 02:14:00
Strength x2
01:32:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:12:00 02:14:00
Strength
01:32:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

View all Training Plans by this Coach
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  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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