v4.0 Base Builder Plan

Your base training is perhaps the most important part of your training season. This is where you are really able to make improvements to your aerobic fitness & muscular strength that you you rely on throughout your competitive season. Our proven Base Builder progression will fortify your foundation of fitness from which you can build event-specific fitness all season long.

Structured around a Polarized Training model with two structured ‘intensity sessions’ per week. We program our Base Builder in Block Periodization format; beginning with low intensity and progressing through higher intensity energy systems across the 14-week (classic) and 18-week (Masters) build. This leaves no stone unturned while improving your weaknesses and maintaining your strengths.

Training loads are built around your weekly Training Stress Scores. With volume and intensity in consideration, training loads gradually increase across the duration of the plan to allow for appropriate adaptation. Instructions are provided for users to adjust their daily and weekly training loads to fit their needs; ranging from low-volume to high-volume, the pattern remains the same.

Our Masters Base Builder follows the same progression as our Classic Base Builder, with the inclusion of a third weekly strength session for further muscle development AND additional recovery weeks allowing for lower ‘ramp rates’ leading to sustained performance improvement.