Base Training Program, Cat 4-5, 12-Week, HR and Wattage-Based

This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the novice level (Category 4/5) cyclist, age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.

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