Cycling Base Building Plan

AI-generated base phase with progressive volume and aerobic development. The foundation for your season.

Build Your Base Plan

Example Training Plans

See the periodized structure your AI coach builds — phases, weekly volume, and key workouts tailored to your goal.

12-Week Base Building Plan

Build a deep aerobic foundation for the upcoming season

12 weeks7-14h/week

Base7-9h/wk

Establish Zone 2 volume and pedalling efficiency

1× long Zone 2 ride (90-150 min)2× moderate Zone 2 rides (60-75 min)1× cadence drills and spin-ups

Build9-12h/wk

Extend volume and introduce light tempo work

1× long ride extending to 3-4 hours1× Zone 2 with 2×15 min tempo insertions2× steady Zone 2 rides

Peak12-14h/wk

Peak aerobic volume with weekend double days

1× weekend long ride (4-5 hours)1× back-to-back weekend (Saturday long + Sunday medium)2× midweek Zone 2 with spin-ups

Recovery5-6h/wk

Absorb adaptations before transition to build phase

Easy spins only (45-60 min)Optional: FTP test to benchmark gains

A traditional off-season base plan that progressively builds aerobic volume over 12 weeks. Prioritizes Zone 2 time with minimal intensity — the proven approach for developing the mitochondrial and capillary adaptations that support all future training phases.

Build Your Base Plan

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Long Zone 2 Ride

120 min

warmup (40-55% FTP)steady (56-75% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 17%Z2 83%

A 2-hour Zone 2 ride at 56-75% FTP is the cornerstone of base building — developing mitochondrial density, capillary networks, and fat oxidation capacity that form the aerobic foundation for all higher-intensity work.

Aerobic Foundation with Spin-Ups

30 min

warmup (40-55% FTP)steady (56-75% FTP)interval (76-87% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 50%Z2 47%Z3 3%

A 90-minute base ride with brief neuromuscular spin-ups to 110+ rpm every 15 minutes — maintaining aerobic focus while developing pedaling efficiency and keeping fast-twitch fibers engaged during the base phase.

Try an Endurance Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava