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 that later, harder training sits on. 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. The aim is to reach spring with a higher chronic training load before building toward events like gran fondos, centuries or gravel races.
How to use this guide
The phases, sample week and workouts below illustrate an approach to this goal. This guide is not a ready-made plan in the TrainCraft library. Compare it with your current training and use the app to browse available plans or build a custom one.
Example training structure
A sample training week
How many hours a week?
The sample week above is one way to lay out this goal. If you plan around a fixed number of hours, these example weeks show how 6, 8 or 10 hours can be split between a long ride, quality sessions and easy riding, using workouts from the public library.
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 makes consistent zone-2 volume practical in bad weather. TrainCraft can export workouts as .zwo, .fit, .erg and .mrc files for trainer apps and bike computers.
Events this guide can help you prepare for
Related training guides
Want the deeper background? Read the full Base training plan article.
Use this base / winter guide as a starting point
See this guide laid out as a week-by-week plan preview in TrainCraft, then decide whether it fits your schedule.