Training Plans
“The backbone of success is hard work, determination, good planning, and perseverance.” - Mia Hamm -
Not ready for full-time coaching but want to take your cycling performance to the next level? Tim Cusick's training plans can give you workouts, guidance, and training tips that will lead you to a successful event or race. Choose from over 125 different training plans for cyclists of all levels and abilities., including event-specific plans, polarized and pyramidal build plans, stage plans, and ultra race plans.
BaseCamp Training Plans
To become a faster cyclist, there’s an optimal, science-backed training process to follow. Structured training is a process by which you train specific energy systems while progressively stressing your body. As a result, you gain performance-boosting adaptations that increase your FTP, VO2max, and muscular endurance. Having a purposeful and specific training plan based on the proper science principles helps ensure your success.
Be sure to check out our training plan user guide for lots of tips on using our plans.
Featured Polarized Plans
8 Weeks to Peak Polarized Gravel Training
When used sparingly and at the right time, polarized training can really take you to the top! This polarized training plan is designed for intermediate riders who have a solid base foundation in place. Push those hard days to the max with microbursts, hard starts, and power intervals, and get ready to peak for your upcoming race or event.
Format: Structured workouts, power, heart rate, RPE
Level: Intermediate/Advanced
Price: $79
Training volume: 8-12 hours per week (adjustable)
8 Weeks to Peak Polarized Road Training
When used sparingly and at the right time, polarized training can really take you to the top! This polarized training plan is designed for intermediate riders who have a solid base foundation in place. Push those hard days to the max with microbursts, hard starts, and power intervals, and get ready to peak for your upcoming race or event.
Format: Structured workouts, power, heart rate, RPE
Level: Intermediate/Advanced
Price: $79
Training volume: 8-12 hours per week (adjustable)
8 Weeks to Peak Gravel 200 Ultra Event
This in-season plan is filled with lots of powerful workouts and coaching advice. This plan is designed to build on top of a solid base foundation (you should have good fitness with a CTL over 60) to prepare you in 8 weeks to crush your ultra gravel event. It is a tough, high-volume plan and will push you hard to make sure you're ready! You'll do low-cadence work for climbing, micro intervals for simulating the demands of gravel racing, and fatigue resistance workouts to practice a strong finish.
Format: Structured workouts, power, heart rate, RPE
Level: Intermediate/Advanced
Price: $79
Training volume: 8-12 hours per week (adjustable)
Frequently asked questions about our training plans
Q. I'm 46 years old. How do I determine if I should choose a standard plan or a masters plan?
A. The masters plans are built with more recovery time and less intervals during intensity workouts. Forty-five is the general age at which athletes switch to masters training, but this also depends on how many years you've been training. If you're a well-seasoned cyclist with years of training, you can probably use a standard plan into your 50s, while if you're a beginner, you might want to choose a masters plan at or beyond the age of 45.
Q. I don’t have 12 hours a week to train. Can I change the plan to reduce the training hours without disturbing the progression?
A. Yes! Sunday is almost always an endurance day, so as long as you reduce every Sunday by the same number of minutes, you'll keep the plan’s progressive build moving upward. For example, if you take away one endurance hour every Sunday, the plan will now require 7-11 h