v4.0 BASE BUILDER 14-weeks Base Training for Competitive Cyclists w/ Daily HRV Readiness Mods
v4.0 BASE BUILDER 14-weeks Base Training for Competitive Cyclists w/ Daily HRV Readiness Mods
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 2023 v4.0 plans are our most advanced/customizable Training Plans to date with several great features!
Learn all about our new plans on our Podcast:
The Waite Endurance Podcast: Episode 81
Special 2023 Pricing:
ALL our v4.0 Plans are 50% OFF to kickoff the New Year!
Do you have more than 14 weeks available for Base Training? Try our v4.0 BASE PREP plan before beginning our BASE BUILDER plan:
v4.0 14-Week BASE BUILDER Plan for Competitive Cyclists w/ Daily HRV Readiness Modifiers
Our 14-week Base Builder plan creates the foundation for your cycling fitness. Our plan focuses heavily on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses; all inline with the POLARIZED TRAINING philosophy.
The weekly structure involves 3-day blocks beginning with an energy system specific session (higher intensity), followed by a structured Aerobic Threshold session, followed by a basic aerobic session. Weekends consist of a second energy system specific session (higher intensity) followed by a longer endurance ride. Strength training is suggested twice per week. Weeks 7 & 14 are 'recovery weeks' w/ optional testing.
Plan Details:
- Ideal Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- OPTIONAL twice weekly cycling specific strength training sessions; use your own program OR use our program available on the app Train Heroic (discount provided).
- Testing & Recovery Weeks Built-In
- Written as 8-14 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 BUILDER Downloadable Training Plan
KEY FEATURES of our v4.0 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race 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)
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
x5
|
08:39:00 | 06:00:00 |
|
Strength
x2
|
02:00:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:39:00 | 06:00:00 | |
|
|
02:00:00 | 01:00:00 |
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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