A general endurance block that builds aerobic capacity before the specific phase. Pick a plan length to match your timeline, then send any session or full week to your watch.
Plan length
Volume progression
Zone 1 · Easy
Zone 2 · Threshold
Zone 3 · Speed
Rest
Weekly breakdown
Plan length. 10 weeks compresses the base phase for a tighter timeline; 16 weeks extends the aerobic foundation. Send to watch: Download .TCX for Garmin, Coros or Polar, Add to Calendar for any device, or Copy the session as text.
A general endurance block that builds aerobic capacity before the specific phase. Pick a plan length to match your timeline, then send any session or full week to your watch.
Plan length
Volume progression
Zone 1 · Easy
Zone 2 · Threshold
Zone 3 · Speed
Rest
Weekly breakdown
Plan length. 10 weeks compresses the base phase for a tighter timeline; 16 weeks extends the aerobic foundation. Send to watch: Download .TCX for Garmin, Coros or Polar, Add to Calendar for any device, or Copy the session as text.
