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Alex Dowsett’s 12-Week Base Training Plan
Developed by former pro cyclist, Grand Tour stage winner and multiple National Time Trial Champion Alex Dowsett, this 12-week base training plan is available exclusively through Wattbike.
Designed for committed cyclists, it focuses on building aerobic capacity, improving efficiency and establishing the consistency that underpins long-term performance. Follow a proven, structured approach trusted at the highest level and bring elite insight into your own training.
Let us introduce you to Alex Dowsett
one of cycling’s most respected mindsA former Grand Tour stage winner, multiple National Time Trial Champion and UCI Hour Record holder, Alex Dowsett is known for his precision, power and deep understanding of training methodology. Racing at the highest level with teams including Team Sky, Movistar and Israel Start-Up Nation, Alex built his career on meticulous preparation and data-driven performance.
In 2015, he broke the UCI Hour Record, covering 52.937 km in 60 minutes - a benchmark that reflects his focus on efficiency, pacing and repeatable execution.
Since retiring from elite racing, Alex has worked closely with grassroots riders and everyday cyclists, applying the same principles used at World Tour level to help people train smarter, build strong foundations and make consistent, sustainable progress through structured programmes like this one.
Why Base Training Matters
A 12-Week Journey to Lay the FoundationsBase training is the engine room of cycling performance. Without it, you may start the season strong, only to fade when it counts.
A solid base ensures you can:
- Stay comfortable on long, steady rides
- Hold your own on club rides without fighting to hang on
- Finish strong in challenging settings, not just start well
- Build fitness that lasts into spring and beyond
This plan helps you create the structure and consistency you need to make meaningful progress.
What’s Inside the Plan
Your free 12-week PDF includes everything you need to start training with purpose.You’ll find:
- A progressive 12-week base plan (6 sessions per week at varying intensity)
- Bike set-up guidance to help you ride comfortably and efficiently
- Goal-setting tools to benchmark your progress
- Weekly timetable suggestions for structure and habit-building
- Additional considerations off the bike, including recovery and lifestyle tips
Everything is written in a clear, supportive and accessible format so riders at any level can get started.
Getting Started
Before diving into your training plan, it’s important to understand your current fitness levelIf an FTP test isn’t appropriate right now, simply complete a Wattbike Healthspan Check to get an initial benchmark. The goal is to see measurable improvement over the next 12 weeks and that starts with knowing where you are today.
We also recommend:
- Familiarising yourself with your Wattbike’s setup, features and settings
- Using the Wattbike Hub App for tracking and structure
This plan is simple, sustainable and designed to help you build towards your best ever season.
This training Plan Is perfect For
- Cyclists wanting structure and guidance
- Riders preparing for spring/summer
- Those returning to training after time off
- Newer riders unsure where to start
- Wattbikers training at home or in the gym
How It Works
- Enter your email to sign up
- Receive your free PDF plan straight to your inbox
- Start your 12-week journey on any Wattbike
- Build your foundation for a strong, successful season
Frequently Asked Questions
Yes-simply enter your email to receive your free PDF
This plan is written specifically for Wattbike users, whether at home or in the gym. However, this plan would work for any other training bike or even different types of cardio equipment.
You'll train 6 sessions per week, but you’ll still see improvements by incorporating 2-3 of these sessions across a week, depending on your availability to train and schedule. Keeping the programme manageable and sustainable.
Yes - Alex designed this plan for riders of all levels, from newer cyclists to those rebuilding their base with simple training descriptions.