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Episode 6: Low HR Aerobic Training & Base Builder 2020: Week 2

Episode 6: Low HR Aerobic Training & Base Builder 2020: Week 2

In this week’s episode we begin with some praises for the NICA high school mountain bike league as they begin their fall season of racing here in Colorado and other states around the country (and give kudos to our WE Devo riders that are experiencing the gains they’ve made from their 2019 training efforts!).

Then we discuss the BIG benefits that come from riding slowly at low heart rates (HR) this time of year to establish your aerobic foundation to begin your base build. We wrap things up by digging into the details of Week #2 of our 2020 Base Builder Program, discussing how to modify our program to your preferences including training frequency, daily durations, overall volume and including CX if desired.

Other notes include:

  • LABOR DAY SALE!  all Base Builder Stock Training Plans 25% off via Training Peaks. Use code BASEBUILDER25 at checkout (view plan options HERE).
  • Joining our 2020 Base Builder Programs (Remote or In-House) can be done at any point now through the end of the year. If you’re not ready just yet, join us when you are and we’ll get you up to speed and your base training on track!  (register for the Remote program HERE)


Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: to register.

Do you live outside of Denver? Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at:

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here:

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website:

To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected]

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite
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