Base fitness cycling plans
Start with the goal and level that fit your current riding. Compare plan summaries and try the sample first week below; review the full calendar in Glood before starting.
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Sample week: 8-Week Base Builder
Week 1 of 8-Week Base Builder · Beginner
| Day | Workout | Total duration |
|---|---|---|
| Day 1 | Base Builder 45 | 45 minutes |
| Day 2 | Rest | — |
| Day 3 | Easy Spin | 45 minutes |
| Day 4 | Base Builder 45 | 45 minutes |
| Day 5 | Rest | — |
| Day 6 | Sunday Spin 90 | 90 minutes |
| Day 7 | Rest | — |
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8-Week Base Builder
Beginner · 8 weeks · Goal: Base Fitness
Build your aerobic engine from the ground up. Ideal for riders returning after a break or starting structured training. Focuses on steady endurance with progressive sweet spot work.
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6-Week Base Starter
Beginner · 6 weeks · Goal: Base Fitness
Gentle 6-week introduction to structured training. Four days per week, no intensity until week 5. For new cyclists or riders returning after a long break.
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Couch to 3-Hour Ride
Beginner · 8 weeks · Goal: Base Fitness
Eight-week plan for new riders to build from 60-minute rides to a 3-hour weekend endurance ride. Weekend ride grows progressively from 60 min to 3 hours. Gentle tempo added week 3.
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Weekly Consistency Builder
Beginner · 6 weeks · Goal: Base Fitness
Six-week plan establishing a 4-day-per-week riding routine. Adds a fourth weekday ride and introduces Sweet Spot from week 3. Builds weekly volume by ~10% per week.
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Pedal Stroke & Pedaling Efficiency
Beginner · 4 weeks · Goal: Base Fitness
Four-week skill-focused plan with cadence drills, low-cadence strength work, and single-leg pedaling drills. Duration stays moderate while intensity shifts to neuromuscular coordination.
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12-Week Sweet Spot Base
Intermediate · 12 weeks · Goal: Base Fitness
Three progressive build blocks with recovery weeks at 4, 8, and 12. Sweet spot is the primary driver. Based on the TrainerRoad SSB methodology — one of the most proven 12-week structures in cycling.
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Base Builder Classic
Intermediate · 12 weeks · Goal: Base Fitness
Progressive 12-week base training plan. Establishes aerobic baseline with Zone 2 riding, introduces tempo intervals, peaks at sustained sweet spot volume. Classic periodized structure with recovery weeks at 4, 8, and 12.
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Off-Season Base
Intermediate · 8 weeks · Goal: Base Fitness
Time-efficient 8-week off-season base plan with 4 rides per week. Zone 2 foundation with progressive over-unders and sweet spot blocks. Ideal for maintaining fitness during winter months.
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Sweet Spot Base Hybrids
Intermediate · 6 weeks · Goal: Base Fitness
Compact 6-week sweet spot plan with VO2 max openers. Progressive interval duration from 3x10min to 2x20min. Sweet spot drives aerobic power with reduced volume compared to Zone 2 plans.
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16-Week Full Season Base
Advanced · 16 weeks · Goal: Base Fitness
The complete off-season base plan for serious riders. Four mesocycles with recovery weeks at 4, 8, 12, and 16. Progresses from pure aerobic work to VO2max. Targets a CTL increase of 25–35 points.
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FTP Ceiling Breaker
Advanced · 12 weeks · Goal: Base Fitness
12-week advanced FTP push targeting 4.0+ w/kg through progressive sweet spot, threshold, and VO2max training. Three mesocycles with recovery at weeks 4, 8, and taper at 12.
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Polarized Power Build
Advanced · 10 weeks · Goal: Base Fitness
10-week polarized 80/20 training with alternating VO2max and sweet spot focus. Recovery at weeks 4 and 8, taper at 10. Designed for advanced riders pushing FTP higher.
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Threshold Mastery & Sustained Power
Advanced · 8 weeks · Goal: Base Fitness
8-week threshold-dominant plan. Over-unders and 2x20 minute FTP intervals build sustained power. Recovery at week 4, FTP test at week 8.
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Polarized Base Block
Elite · 12 weeks · Goal: Base Fitness
High-volume elite base plan with polarized training structure. Four mesocycles building VO2max and threshold capacity alongside sustained Z2 endurance volume. Recovery weeks every fourth week. For riders capable of 15+ hours per week, targeting Cat 1–2 racing.
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Aerobic Efficiency & Fat Oxidation
Elite · 8 weeks · Goal: Base Fitness
Eight-week elite fat oxidation plan built around prolonged fasted Z2 rides and progressive Tempo bridge sessions. Trains the body to use fat as primary fuel source at higher intensities. For elite riders optimizing power-to-weight ratio.
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High-Volume Aerobic Block
Elite · 6 weeks · Goal: Base Fitness
Pure aerobic volume block for elite riders. Six weeks of progressive Z2 accumulation building from ~15 hours to ~20 hours per week. One Tempo day included. Recovery week at week 4. Designed for athletes with flexible schedules targeting maximum aerobic development.
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Workouts for this goal
Explore endurance cycling workouts and tempo cycling workouts to understand related session types. Compare all cycling training plan summaries or read how to choose and follow a plan in Glood.