Block 1 | Weeks 1 - 12 | Aerobic Base Build

Block 1 is not about watts but about laying the physiological foundation everything else will sit on. Before any meaningful power development can occur, the aerobic system must be built correctly. Block 1 is simple but demanding: accumulate high-quality aerobic volume (build from 7 to 11 hrs/wk time in saddle), establish repeatable training habits, and arrive at Week 12 with a stronger, more efficient aerobic engine. These weeks build a wide, durable aerobic base that allows for more and sustainable higher intensity work in later blocks without inducing unnecessary fatigue, injury risk, or burnout. Higher volume and intensity in later blocks is earned.

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The deliberate decision to spend 12 weeks doing high volumes of relatively easy sessions before introducing meaningful intensity reflects the core philosophy of this entire project: build it right the first time, even if it takes longer.​​