Build a full off-season of aerobic base in Zwift, in 12 structured weeks

Base season is where fast riders are made — but only if the work is structured. Z.B.1 is twelve weeks of progressive aerobic training written for riders who are new to training with structure and want a foundation they can build on for years.

Who this plan is for

This is the beginner tier of the Zwift Base line. It suits the Cat 5 racer, the rider coming back from injury, anyone new to cycling, or anyone with limited structured training behind them.

You need a smart trainer and a Zwift account. You do not need a power meter on your outdoor bike, and you do not need to ride every day — the plan runs four to five sessions a week at around 4.2 hours total.

If you already train with structure and want more load, Z.B.2 starts where this one finishes. If you would rather not be tied to Zwift, SS.B.1 covers the same ground and can be ridden anywhere.

Undecided between the two? sweet spot vs zone 2 for aerobic capacity explains what each approach builds, so you can pick on the training rather than on the platform.

How the load builds

The plan opens at roughly 200 TSS a week and finishes at 350, stepping up in blocks with a recovery week every fourth week so the work actually sticks.

Weekday sessions are kept short to respect a working week; the longer rides sit on the weekend. Interval duration and intensity change regularly through the twelve weeks — partly for the training effect, partly because the fastest way to abandon a trainer plan is to make every session feel the same.

Alongside the bike work, the plan includes core and hip strength and stability routines. That is what turns the aerobic fitness you build into force you can actually put through the pedals.

What you get

• Every session as a structured workout file, exportable to Zwift, Garmin or Wahoo
• Daily email workout reminders
• The plan on your TrainingPeaks calendar, on desktop and in the mobile app
• Core and hip strength / stability routines