v4.2 BASE PREP 4-Weeks Pre-Season Training w/ HRV Mods & NEW Strength Programming
v4.2 BASE PREP 4-Weeks Pre-Season Training w/ HRV Mods & NEW Strength Programming
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
Written by Cody Waite, of Waite Endurance
Our NEW for 2025 v4.2 plans are now UPDATED with our NEW strength progression using TrainingPeaks' new STRENGTH FEATURE!
Learn all about our new plans on our Podcast:
The Waite Endurance Podcast: Episode 81
Special Discount Code:
Use code BASEBUILDER25 for a 25% discount on our new v4.2 Plans!v4.2 4-Week BASE Prep Plan w/ Daily HRV Readiness Modifiers
Our 4-week Base Prep plan fills the gap in your off-season for when you have more than 14-weeks available to build your base fitness. This is "pre-base" training to get you ready to take on our 14-week Base Builder Plan. This Base Prep plan can be repeated prior to beginning your Base Build if you have a lot of time on your calendar.
The training emphasis is on pedaling skills & nueromuscular coordination. Each week contains a structured high-cadence leg speed workout, a low-cadence muscle tension workout, and a sprint workout to prep your body for the rigors of base training to follow, while keeping overall intensity and volume to a minimum. Also available are weight training sessions to begin to build strength off the bike across the off season and base season.
Plan Details:
- Ideal Pre-Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Repeatable
- Written as 8-9 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
Learn More on Our Website
- Waite Endurance BASE PREP Training Plan
- v4.2 14-week BASE BUILDER Plan w/ Daily Readiness Modifiers
What Comes After BASE PREP? Try our v4.2 BASE BUILDER plan to lay your complete fitness foundation for the season ahead:
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Base Prep v4.0 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided (optional).
Usinf the NEW TrainingPeaks Strength Features
All strength sessions are delivered using the new TrainingPeaks strength feature. You can now use your mobile device to record your strength sessions in the gym!
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
Join Our SLACK App
All plan users are able to join our Waite Endurance Slack Workspace for added coaching support as you follow your plan.
Contact Us or Ask Questions
Email Cody directly with questions now or as you go: cody@teamwaite.com
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
x4
|
05:08:00 | 02:30:00 |
|
strength
x3
|
02:15:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:08:00 | 02:30:00 | |
|
|
02:15:00 | 00:45:00 |
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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