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Save Your Season - 8 Weeks to High Performance Gravel Racing - Classic Zones

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

9 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Save Your Season
8 Weeks to High Performance Gravel Racing


written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures


WKO structured training plan


Train with the coach of champion Amber Neben and pro Emma Grant!

Our popular "8 Weeks to Peak" plans provide a great progressive build to use after you've established a good base foundation. They're also a great solution if you're approaching your goal event(s) and realizing your fitness is not where you'd hoped it would be by now. This 8-week training plan is designed for both masters racers and recreational racers, and it includes targets for heart rate, power (classic training zones), and perceived exertion.


The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, RGT, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.


Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips


Need help loading your structured works to your device or smart trainer? Click here to read instructions.


More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:50 hrs 3:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:50 hrs 3:45 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:30:00
80TSS
FTP TESTING

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2max test. Rest for 15 minutes of easy pedaling before MS2.
-------
MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in your Endurance Zone. Your FTP is the power average for the 20-minute effort minus 5%.
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 2

1:45:00
95TSS
ENDURANCE W/TEMPO & CADENCE STANDS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Level Z2 / HR Zone 2 / RPE 2-4
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 30-minute Tempo Interval
During this time, complete the drills below.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts alternating between 1 minute standing "HIGH CADENCE (90+ rpm)" and 1 minute standing "LOW CADENCE (65-70 RPM big gear)" (alternate for 10 minutes).
TARGET: Tempo (PW Level Z3 / HR Zone 3 / RPE 5-6)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
------
MS2:
Ride remaining prescribed time in Endurance Zone.
TARGET: Endurance (PW Level Z2/ HR Zone 2 / RPE 2-4)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-------
CD:
Cool down 5-15 minutes
TARGET: PW: Level Z1 / HR Zone 1 / RPE 2-3
CADENCE: small chain ring

Sample Day 3

1:20:00
102.7TSS
FTP MICROBURST INTERVALS (4 x 10) CCZ4

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
3 x 10-Minute Microburst Intervals - 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
-------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 4

1:00:00
35TSS
ACTIVE RECOVERY: CORNERING DRILLS CCZ1

WU:
10-15 Minutes Warm Up
TARGET: (PW: Z1 / HR: Zone 1 / PE: 2-3 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
---------
MS:
20 x Corner Drills
In local parking lot using cones or islands, practice cornering drills
TARGET: Active Recovery: (PW Z1/HR Z1/RPE 2-3)
---------
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
Cadence: small chain ring

Sample Day 5

2:30:00
157.6TSS
VO2MAX INTERVALS 4 x 6 GRAVEL

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
4 x 6 min VO2Max Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 5 minutes easy riding between
CADENCE: 65-75 rpm
**Ride all remaining time in endurance zone
-----
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 6

2:45:00
155TSS
ENDURANCE RIDE W/TEMPO CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 8

1:30:00
80TSS
CLASSIC SST INTERVALS 3 x 15min CCZ4

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
3 x 15-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
-------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
Cadence: small chain ring

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