Team Visma | Lease a Bike’s Base Builder training on rouvy

Train like the pros with Team Visma | Lease a Bike's Base Builder plan on ROUVY. Focused on aerobic base cycling and structured endurance development, it helps you build base miles, improve efficiency and lay the groundwork for stronger performance next season.

Your off-season cycling training starts light. The first week is focused on easing back into structured aerobic base cycling. The goal is to find your rhythm again with some gentle tempo and sweat. If you have extra time, use it for additional riding in Zones 1 and 2 to wake up your endurance system.

This week introduces torque work to improve pedalling efficiency and muscular strength. The focus remains aerobic, but low-cadence efforts will start building the foundation for future power. Use any additional time for relaxed endurance rides.

In week three, intensity slightly increases. You’ll include short sprints, climbing tempo and faster endurance riding, similar to pulling in a group ride. This helps your body adapt to changes in pace while strengthening fatigue resistance.

This is a full recovery week designed to let your body absorb the training gains. Rides are easy, focused on Zone 1 and low Zone 2. Please avoid going above 80 percent of FTP, even that is only for short hills if necessary. Enjoy the coffee spins – the goal is freshness, not fatigue.

We return to structured work with a focus on torque intervals and steady Zone 3 efforts. You may start to notice improvements in power or heart-rate efficiency compared to week 2. If possible, add longer Zone 1/Zone 2 rides on the weekend to deepen your aerobic base.

Week six continues building base power but shifts toward sustaining pressure for longer durations. Expect longer tempo blocks and controlled strength work. This week rewards patience, keep cadence smooth, and focus on efficiency rather than speed. Weekend endurance rides remain highly valuable.

This is the final and strongest week of the base block. You’ll combine torque, extended Zone 3 work, and controlled tempo to fully solidify your foundation. It’s not maximal intensity yet, but it will feel demanding. Listen to your body and fuel well. This week sets up the work to come.

A crucial recovery week before entering the high-intensity block. Keep everything smooth and easy, again below 80 percent of FTP. You’ve built a strong base, now allow adaptation. Enjoy relaxed rides and a mental reset.

The first week of the high-intensity block begins with controlled FTP efforts. Sessions focus on steady intervals around threshold to improve sustained power and lactate tolerance. While challenging, this week is about discipline rather than all-out effort. The goal is to reintroduce higher intensity under control and build confidence at race pace. Be sure to fuel properly and recover well.

Intensity increases this week with the addition of VO2 Max intervals. These short, high-intensity efforts stimulate aerobic ceiling and your ability to handle repeated accelerations, just like in fast group rides or race surges. Expect to ride above threshold and manage accumulated fatigue. Stay focused on breathing and cadence, these sessions are tough but essential for top-end performance.

This is the peak of the build block. You’ll combine threshold and VO2 Max work with one key session: a long Sweet Spot effort. This ride simulates race effort under fatigue, testing both physical and mental resilience. Proper hydration and carbohydrates are crucial. By the end of this week, you should feel stronger, more durable and ready for final sharpening in Week 12.

The final week is designed to secure all the gains made over the past 12 weeks. The focus is on steady endurance, rhythm and leaving the block with strong legs and a clear head. Rides stay mostly in Zone 1 and Zone 2 with only light touches of low Zone 3, just enough to keep your legs engaged without creating fatigue.