Base Buidling off 16 - 20 hrs / week
Base Buidling off 16 - 20 hrs / week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Alex Quirk
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Newly updated for 2025.
This plan has been revamped to incorporate all of the learnings through my coaching career. This is a plan for athletes with the ability to ride 16 - 20 hours per week. As such it's intended for those who have the ability to do longer volumes on both weekend days and one midweek day per week. This plan includes:
- Maintaining a consistent riding volume through each week.
- Some light tempo work to build fitness and boost threshold
- High torque efforts to build versatility and develop recruitment patterns
- Repeat sprints to take advantage of fibre type reversions that will have occured in your off season.
- Testing by stealth session to help outline training zones for you.
- Riding nutrition guidelines that reflect modern approaches to cycling nutrition.
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
x7
|
17:30:00 | 05:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
17:30:00 | 05:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.