Gravel Grinder Full Season: Coggan Classic Training Levels, Power, HR, PE, 8-14 hrs/week, strd

Average Weekly Training Hours 09:49
Training Load By Week
Average Weekly Training Hours 09:49
Training Load By Week

Gravel Grinder Full Season Training Plan


written by Tim Cusick, TrainingPeaks WKO4 product leader and master coach with Velocious Cycling Adventures

WKO4 structured plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 26-week training plan was created by Tim Cusick using the Coggan Classic Training Levels. It is designed for the serious competitive cyclist and includes heart rate, power, and perceived exertion. All-new progressive, fatigue resistance, and intensive workouts! Includes predicted TSS and ongoing testing.

All workouts are meant to be completed on your gravel bike, though you can use your road bike, if necessary. In fact, we recommend a blend of both; workouts on the road maximize power and focus, while workouts on the trail/gravel help improve skills.

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

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Tim Cusick's functional strength program eBook
- Nutrition tips eBook from Anne Guzman

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.

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.

Sample Day 45
1:45:00
95TSS
BIG GEAR INTERVALS 4 x 5 FORCE

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
-----
MS:
4 x 5-Minute Big Gear Force Intervals
TARGET: FTP (PW Z4/HR Z4/PE 6-7)
REST: 5 minutes easy riding between
CADENCE: 45-65 rpm during force intervals
TERRAIN: Hill or trainer
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 73
1:45:00
GRAVEL STOMP & SPIN INTERVALS 4 x 4

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
-----
MS:
6 x 4-Minute Power Piston Intervals
In each interval, focus on the push-down phase of the pedal stroke, trying to create as much force as possible on the down stroke. The focus is on sliding back in the saddle; keep your weight on the rear wheel to avoid slipping/spinning in the loose stuff and grinding the control. Once you reach the top of your hill, accelerate till your cadence exceeds 95 rpm.
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 5 minutes between, ride in Endurance Zone 2
CADENCE: 45-55 rpm during force intervals
TERRAIN: Hill or trainer
-----
CD:
Cool Down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 80
1:45:00
95TSS
BIG GEAR INTERVALS 4 x 5 FORCE

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
-----
MS:
4 x 5-Minute Big Gear Force Intervals
TARGET: FTP (PW Z4/HR Z4/PE 6-7)
REST: 5 minutes easy riding between
CADENCE: 45-65 rpm during force intervals
TERRAIN: Hill or trainer
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 109
1:30:00
120TSS
CLASSIC FTP INTERVALS 4 x 10 Min

WU:
5-15 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:
4 x 10-Minute FTP Builder Intervals
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 9-10 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)
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
Cadence: small chain ring

Sample Day 156
1:30:00
100TSS
GRAVEL PROGRESS POWER INTERVALS

WU:
10-15 minutes warm up, progressing to Level 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:
Max# x Crit Sprints
CRIT SPRINTS. Sprint as hard as you can from a high tempo speed for 10 seconds, then recover for 1 minute. Go for 20 seconds, recover for another minute, and go again for 30 seconds, etc., until you get to 60 seconds. Each effort is MAX for effort length, with 1 minute of recovery between efforts.
REST: After your 60-second interval, take a 5-10 minute recovery (take your bike for a walk), then go again. When you can't complete a full planned interval, STOP and ride all remaining time in your Endurance zone.
CADENCE: Self selected, standing or seated
NOTE: If you can only do one block, stop there. Build up over a couple of sessions. When you can do three full blocks, it's time to try something else.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/ HR Zone 1/PE 2-3
Cadence: small chain ring

Sample Day 168
1:00:00
25TSS
Active Recovery CCZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level/Zone 1 today. Take it easy and look at the scenery.

Sample Day 174
1:00:00
50TSS
IF RACE SUNDAY: Pre-Race Day Long

WU:
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
-------
MS:
This pre-race effort is about opening up the legs and keeping the lactate processing plant sharp. As part of the main set, do 1 x 10-minute cruise FTP intervals (95% of FTP). Focus on tomorrow’s race during the effort; breathe deep and pedal smooth.
-------
CD:
Cool down 15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. 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, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.