USA Cycling Winter Base Fitness: Intermediate 12 Week Plan
USA Cycling Winter Base Fitness: Intermediate 12 Week Plan
Author
USA Cycling Certified Coaches
Length
12 Weeks
Plan Description
This cyclist Base period training plan was designed to help you develop excellent fitness this winter.
This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week.
How it Works
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Track Your Progress
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Training Plan Sample Week
Monday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x7
|
11:20:00 | 04:30:00 |
|
Strength
x2
|
01:20:00 | 01:00:00 |
|
X-Train
x1
|
00:55:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
11:20:00 | 04:30:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
00:55:00 | 02:00:00 |
Training Load By Week
- 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.
