Base training plan
Build a big aerobic engine over the off-season so your spring and summer fitness has a foundation.
Overview
Base training builds the aerobic foundation everything else sits on: more capillaries, better fat use, and a higher ceiling for later intensity. Most of it is steady zone-2 endurance, supported by early-season strength and a gradual introduction of sweet spot as the weeks go on.
A 12-week winter block runs in three stages. Pure aerobic and strength first, then tempo and some sweet spot, then more sustained work. You reach spring with a high chronic training load and are ready to build toward events like gran fondos, centuries or gravel races.
How the plan is structured
A sample training week
Key workouts
Tips to get it right
- Keep easy rides truly easy. The common base mistake is riding zone 2 too hard.
- In winter, a smart trainer makes consistent zone-2 volume realistic when it is cold and dark.
- Consistency beats heroics. Regular moderate weeks build more base than the occasional huge one.
Frequently asked questions
How long should a base training phase be?
Eight to twelve weeks is typical, and dedicated riders often do longer over a full winter. The goal is to raise your chronic training load steadily before event-specific work.
How hard should base training be?
Mostly easy. The bulk is zone-2 endurance, with strength and a gradual introduction of sweet spot. Keeping easy days easy is what lets the volume add up.
Can I do base training indoors over winter?
Yes. A smart trainer is ideal for consistent zone-2 volume in bad weather. TrainCraft plans export to Zwift, Garmin and other apps so the sessions run wherever you ride.
Related training plans
Want the deeper background? Read the full Base training plan article.
Ready to build your base / winter plan?
Create it in TrainCraft and it adapts around your fitness and fatigue when life gets in the way.