Gravel Grinder iLevels Base 3 and 4 - WKO4 Coggan Power Duration Curve - 8-14 hrs/week

Average Weekly Training Hours 10:28
Training Load By Week
Average Weekly Training Hours 10:28
Training Load By Week

Gravel Grinder Base 3 and 4 Training Plan


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

WKO4 iLevels plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 8-week training plan was created by Tim Cusick using Coggan iLevels and is the second portion of our Gravel Grinder Full Season plan. It is designed for the serious competitive cyclist and 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.

To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars.

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- 10% discount on nutrition guide

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 10
1:45:00
GRAVEL STOMP & SPIN INTERVALS 4 x 4

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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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 (iLevel 4)
REST: 5 minutes Endurance pace between
CADENCE: 45-55 rpm during force intervals
TERRAIN: Hill or trainer
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 11
1:30:00
100TSS
SST Criss Cross Intervals 2 x 20

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
2 x 20-minute Crisscross Sweet Spot Intervals
A crisscross interval is one where you vary your efforts to really teach your body to clear lactate. Every 2 minutes during the SSI interval, increase effort to 110% of FTP for 30 seconds, then return to SSI power level. Do not drop off (below 88% of FTP) or recover until interval is complete. Spin easy for five minutes after each interval.
TARGET: 88-93% of FTP / SSI (iLevel 4a)
CADENCE: Self selected
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 13
2:30:00
150TSS
FATIGUE RESISTANCE SWEET SPOT INTERVAL (SSI) 3 x 15

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
---------
MS:
1 x 60-Minute Endurance Ride
TARGET: Endurance (iLevel 2)
CADENCE: Target 5 rpm higher than self selected
-----
MS2:
3 x 15-Minute Sweet Spot Intervals (SSI)
TARGET: 88-93% of FTP (iLevel 4a)
REST: 5 minutes easy between
CADENCE: Self selected; do not let cadence drop as you fatigue.
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 14
3:00:00
180TSS
GRAVEL PROGRESSIVE ENDURANCE RIDE W/FR BURSTS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS:
Endurance Ride, progressive effort
Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected. To make this more challenging, increase avg rpm with each segment along with effort.
-----
MS2:
High Endurance with Burst Intervals
During the last hour of the ride, increase effort to high endurance zone and add a 12- to 20-second SPRINT/BURST max effort every 5 minutes.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 27
2:00:00
145TSS
FRC/FTP INTERVALS 5 x 3

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
5 x 3-Minute FRC/FTP Intervals
TARGET: iLevel 5
REST: 5 minutes easy riding between
CADENCE: self selected
Ride all remaining time in endurance zone
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 39
1:30:00
100TSS
CLASSIC FTP INTERVALS 3 x 10

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1:
3 x 10-Minute FTP Builder Intervals
TARGET: FTP (iLevel 4)
REST: 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: iLevel 1
Cadence: small chain ring

Sample Day 44
1:30:00
100TSS
FTP MICROBURST INTERVALS (3 x 10)

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 10-Minute Microburst Intervals
During each interval, 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
Ride all remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
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.