1.4 Full Season Plan - Classic Zones - 8-12 hrs/week
1.4 Full Season Plan - Classic Zones - 8-12 hrs/week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
About This Plan
This training plan includes three separate plans (Winter Base 1, Winter Base 2, and Spring Build), all using classic training zones. It’s designed to progressively get you fitter throughout your off season and build into the racing season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle.
- Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday easy; Saturday, Sunday volume days
- Progressive schedule with rest week every fourth week
- Testing included to assure accurate training
- Functional strength training workouts included and built into the training plan
- Workouts accommodate power, heart rate, and perceived exertion
- Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train
Benefits of this plan
- Written by Tim Cusick, coach of multiple champions, with coaching tips throughout
- If you follow the plan as written, you will increase your fitness and race/event performance
- Our user guide helps you through the entire process
- Free strength training program in the first 13 weeks
- Free nutrition ebook from nutritionist Dr. Namrita Brooke, attached to the first day of the plan
- Get access to videos and educational webinars from Coach Tim
Athlete Testimonial
Tim's plans and approach are always very thorough and easily understood and applied. Tim does a really great job of staying the course with sound tested fundamentals while always looking to where the facts, data, and technology take us next. (Kurt P.)
We've got more plans!
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
10:02:00 | 04:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10:02:00 | 04:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- 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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