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Kinetic Cycle Coaching 4 week Intro BASE plan (FREE)

Browse More Plans

Kinetic Cycle Coaching 4 week Intro BASE plan (FREE)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach
4.86 (22)

Length

4 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

USE CODE KineticBase4weeks

To get FREE access

Intro Base Plan for 10-12 hours per week but is easily adjusted to lower

How to use short workouts at sub threshold and VO2 inside your BASE training month 1

This schedule will show you how to use 10 hours and approx 500-600 TSS per week with progress inside workouts.

Your KEY session alternates between Zone 3 with surges in week 1 to a classic VO2 max intro in week 2. You then flip back to a zone 3 workout with surges in week 3 that progresses from week 1. You then switch off in week 4 and would start week 6 at VO2 progress key session before alternating to zone 3 progressive workout 3 etc (you get 4 weeks in this FREE plan)

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

REST DAY and TEST ???

Rest
Rest and Test as you are only doing 20 mins riding to get some HR data
Details

HR checker at 10 mins 70% FTP and then 5 mins at 80% and 5 mins at 85%

Bike00:30:0025 TSSStructured Workout
No Warm up

3 levels at 70- 80 and 85% FTP

20 mins in total - measure starting HR and end HR and what avg was - TP will do it all for you :)

Try and keep the time/room temp/gearing/cadence etc the same for future sessions
Details
Tuesday

Minute Surge Intro ST blocks at 20 mins

Bike01:00:0062 TSSStructured Workout
Sub threshold work with a bite - that bite is at the start with a minute bite into your energy systems. Gauge it around threshold today or just over as I NEED you to fall back into sub threshold levels after it. I have set it at 80-88% to give you an opportunity to catch the effort. I want you to feel the pay back of oxygen BUT push through and you'll soon catch the effort and feel good enough to push up the effort towards the upper end of sub threshold - enjoy
Details
Wednesday

Turbo Z2 builder

Bike01:30:0060 TSSStructured Workout
If the weather is poor and you have the time then USE it - zone 2 spinning indoors - great use of time where you can catch up on some reading or TV etc - or just go naked (media that is hahaha) and drill out the time - stay hydrated and fuelled and IN ZONE

Add time is you can but 90 mins on indoor bike is very good
Details
Thursday

Turbo Z2 builder

Bike01:30:0060 TSSStructured Workout
If the weather is poor and you have the time then USE it - zone 2 spinning indoors - great use of time where you can catch up on some reading or TV etc - or just go naked (media that is hahaha) and drill out the time - stay hydrated and fuelled and IN ZONE

Add time is you can but 90 mins on indoor bike is very good
Details
Friday

REST DAY

Rest
If you managed the heavy weekend then use today to fully recharge and get ready for the week ahead
Details
Saturday

Zone 2 spinner with surges over 2-3 hours outdoors

Bike04:00:00185 TSSStructured Workout
Zone 2 spinning with SURGES.

I want you to focus on time so aim for 2-3 hours with the goal of maintaining your heart rate in zone 2. Use shorts 20-30 surges to just give it that nudge. Plan them every 5-10 mins.

Fuel well and make sure you master than final 30 mins - control is key BUT not too easy and not too hard. So avoid zone 1 and avoid threshold.

TIME is better than Distance remember
Details
Sunday

Turbo Z2 builder

Bike02:00:00107 TSSStructured Workout
If the weather is poor and you have the time then USE it - zone 2 spinning indoors - great use of time where you can catch up on some reading or TV etc - or just go naked (media that is hahaha) and drill out the time - stay hydrated and fuelled and IN ZONE

Add time is you can but 90 mins on indoor bike is very good
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:54:00 05:00:00
Strength x3
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
09:54:00 05:00:00
Strength Strength
—— ——
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • 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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