Dirty Kanza 200 - 12 Weeks to Victory - Classic Zones

Dirty Kanza 200: 12 Weeks to Victory

Plan overview

Train with the coach of national and world ITT champion Amber Neben! This 12-week plan was written by Tim Cusick, the TrainingPeaks WKO product leader, to prepare you for the world’s premier gravel grinder, the Dirty Kanza 200. The plan is designed for an intermediate/advanced cyclist who already has a general base fitness and is ready to step up the hours, time, and intensity to prepare for this grueling event. This comprehensive training plan uses classic training zones and is designed for use with power, heart rate, or perceived exertion. It includes three specific training cycles with threshold testing throughout and an event taper at the end. Workouts are progressive and include fatigue resistance, micro-intervals, and new secret double workouts to push you to your peak! You'll also get tons of training and event tips too, plus a free nutrition eBook, to make this your best Dirty Kanza ever!

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, RGT, 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
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips on training, dealing with weather, event prep, and more

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.