Zwift (Indoor) Base Builder Cycling Training Plan

Detailed, flexible indoor cycling training plan with certified email coach support to build your base fitness

buy now$59-79USD
  • This training plan is built specifically for Zwift app and contains recommended Zwift Routes. By the end of the training, you will have excellent Base fitness and be ready to start more specialized training.

  • • Designed to prepare you for the more specialized, race-specific training that comes later in the season.
    • Improve Aerobic System, Lose Weight, Build Strength
  • • Best started 5-7 months prior to your first A-priority race of the season. You can start this plan without any prior fitness and/or after the recovery phase.
    • Choose between Intermediate 6-9h/week and Advance Level 8-12h/week
    • 4-5 rides per week, 2 hours max workout length
  • • This plan includes a free basic TrainingPeaks Account.
  • • Suggested Zwift Routes for each workout
    • Nutrition, Stretching and Gym/Core Training Tips included
    • Easier weeks included for recovery and adaptation
    • Shorter trainings are mid-week and longer rides at weekends
    • Regular FTP tests to track progress
    • Train using both Power Meter and Heart Rate.
    • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
  • • CERTIFIED EMAIL COACH ACCESS for questions or help with your plan
  • • Re-use your plan multiple times

Plans built on TrainingPeaks software

We use TrainingPeaks to deliver your plan - the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.

Sample Training Week

Zwift Indoor Sample Base Training Plan

Flexible Schedule - Optimal schedule for busy athletes. If you miss the workout, you can easily move it around in your TrainingPeaks calendar. You'll also be able to choose whether to follow the workouts based on power or heart rate. 

Workouts- The workouts are based on the latest sports science, tuned by years of experience, and used current World Tour athletes! The plan also includes core training, stretching, yoga, and recovery techniques.

Support - If you need any help, our coach is available to answer any questions via email


View Signature Workouts

Browse 3 sample Zwift Base Builder specific workouts in our training plan

  • Workout 1

    Zwift Workout on flat

    Flats Low/High Cadence

    Hudson Roll, New York

    This workout is focusing on pedalling, cadence, tempo and strength. It'll improve your ability to pedal more efficiently, consistently and promotes strength.

    • 15-20 min easier pace at the start and end of the workout
    • Low/High RPM flats -, a segment where you don't have to break or stop, with the following cadence :
    #1st 8 min 55-65rpm - LOW
    #2nd 8 min +105rpm- HIGH
    #3th 8 min 55-65rpm - LOW
    #4th 8 min +105rpm- HIGH
    #5th 8 min 55-65rpm - LOW
    recovery between 3-5min,

  • Workout 2

    Tempo "Sweet Spot" with low/high cadence


    20 min easier on the start and end of the ride. Then ride 2 x 20 min non-stop at a tempo pace (85-93% of FTP) on a mostly flat course with each 5min at 65-75RPM and 100-110RPM. Smooth pedalling. Aero position.

  • Workout 3

    Cycling Weight Loss & Pedaling Efficiency Workout

    Fasting Ride: Metabolic & Pedaling Efficiency

    Morning ride without breakfast, fasting with pedalling efficiency workout. Keep your power down today.

    This day we focus primarily on endurance at lowest training zones to improve a fat-burning metabolism, and to make your body utilize fats as fuel on lower training zones, instead of carbs.

    • just an endurance pace whole time, nothing too hard.
    • 2 x 5 min continuously 30s pedal only left leg, and 30s right leg - on flat

zwift coaching

Follow The Workout In Zwift

All the workouts are compatible with Zwift, and it makes your training easy to follow. You'll get prescribed range of power you should maintain, along with duration and cadence. Zwift will adapt resistance to your prescribed workouts.

We are official partner of TeamZF. Learn More ->
ProCyclingCoaching compatibility

Connect Your Preferred App or Device

You can follow our workouts in real-time on your cyclo-computer or any indoor app. Our training plans are compatible with over 100 fitness apps and devices.

View all compatible devices - here

Built by a leading cycling coach

Jakub Novak is a former professional road cyclist with over 11 years of experience. He climbed the ranks all the way to the World Tour and rode for BMC Racing alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.

Former qualifications include Certificate in Sport II. and Certificate in Sports Science from Colorado of Boulder.

Learn more about our coach

Frequently Asked Questions

  • What is TrainingPeaks?

    We use TrainingPeaks to deliver your plan – the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.

    TrainingPeaks has features enabling you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad, Zwift etc.) and follow them in real-time

  • Why base preparation is important?

    You can't train hard year-round without taking regular periods of reduced volume and intensity. If you do, you'll find yourself burned out, over-trained, and perhaps injured. You may also find your performance degrading rather than improving. The base preparation will give you foundations upon you can build your intensity later on and will mainly improve your aerobic fitness (zones below your FTP).

    The season should be divided into the recovery phase, base phasespecialized based, and racing phase. This will allow you to build your fitness like bricks on top of each other, month by month, year by year.

    Most athletes build the base in the fall and winter when there aren't a lot of races. Our base training plans are best started 4-6 months prior to your first A-priority race of the season

  • What is entry fitness level?

    It's ideal to start these training plans after an adaptation phase, which means 2-4 weeks of easier riding or recovery.

    If you are a beginner, we recommend doing at least 2 to 3 weeks of endurance training prior to commencing the training plan

  • What coach support means?

    All of our Training Plans include coach support accessible via email or Slack app. We use the Slack application for our online and closed community which you'll be invited to. Our qualified coach is available to answer questions anytime during the first use of your plan.

Buy the Zwift Base Builder Training Plan

Start your preparation today and build your base fitness

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