Cycling base training prioritizes Zone 2 endurance volume over 4–8 weeks to expand aerobic capacity, improve fat metabolism, and prepare your body for harder build-phase intervals.
Who this is for
Cyclists starting a new season or returning from a break, before adding threshold and VO2 work.
Base phase principles
75–85% of ride time in Zone 1–2. One optional tempo or sweet spot session per week after week 3.
Progressive volume: increase weekly hours by 5–10% for 3 weeks, then recover.
6-week base block
| Week | Hours | Long ride |
|---|---|---|
| 1 | 5 h | 2 h |
| 2 | 5.5 h | 2.5 h |
| 3 | 6 h | 3 h |
| 4 (recovery) | 4 h | 2 h |
| 5 | 6.5 h | 3.5 h |
| 6 | 7 h | 4 h |
When to leave base
Transition to build when you can complete your target weekly volume comfortably and long rides feel sustainable, not draining.
Typically after 4–8 weeks of base, depending on starting fitness and race timeline.
Common mistakes
- Riding too hard on 'easy' days — base requires discipline.
- Skipping the base phase entirely.
- Adding intensity before volume is established.
Using Vo2Max
Vo2Max labels each week by phase — base weeks emphasize endurance rides and controlled volume progression toward your A-race.