Indoor Trainer Base Plan I, Coggan Classic Zones (Power, HR), 5-8 Hrs/Wk, structured workouts

Average Weekly Training Hours 06:31
Training Load By Week
Average Weekly Training Hours 06:31
Training Load By Week

Indoor Trainer Base Plan


Written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 structured training plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 12-week trainer base plan uses the Coggan Classic Training Levels and is designed for the serious competitive cyclist who has 5-8 hours a week to train. The workouts are designed to give you a great foundation, with lots of tempo and sub-threshold work. Includes power, heart rate, and perceived exertion.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, 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
- 10% discount on nutrition guide

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 30
1:15:00
70TSS
FRUIT LOOPS CCZ3

Warm-up:
15 minutes warm up, performing cadence drills described below.
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Begin by pedaling 5 minutes above 90 rpm. For the second 5 minutes, do 30-second reps at 80 rpm and 100 rpm, then pedal 5 minutes at 95+ rpm.
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MS1:
3 x 4-Minute High Cadence Intervals
Ride 2 minutes standing at 70 rpm, followed by 2 minutes sitting at 100+ rpm. Spin easy for 2 minutes between intervals.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
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MS2:
3 x 6-Minute High Cadence Intervals
Ride 3 minutes standing at 80 rpm, followed by 3 minutes sitting at 100+ rpm. Spin easy for 2 minutes between intervals.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
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Ride any remaining time in your Endurance zone.

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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 34
1:30:00
84.9TSS
TRAINER POWER STEP UPS 2 x 15 min

WU:
5 minutes warm up
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: Self selected
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MS: Power Step Ups (2 x 15 Minutes)
Over the course of 15 minutes, gradually build up from 75% of FTP for the first 5 minutes to 85% of FTP for the second 5 minutes and 95% of FTP for the last 5 minutes. Use your gears and your cadence to build the effort every 5 minutes. Immediately after the third five-minute segment, step back down to 70% of FTP for five minutes and begin the step-up process again for a total of 2 intervals of 15 minutes each.
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 37
2:00:00
95TSS
TRAINER FORCE INTERVALS

WU:
5 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
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MS1:
Once warmed up, chose a big gear/high resistance combination (it'll depend on your trainer). Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle, drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 4 sets of these, with about 3 minutes rest between. Recover for 10 minutes before starting MS2.
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MS2:
Using a similar big chain ring/trainer resistance combo as above, complete 5 x 5-minute FORCE intervals at your FTP Zone at a cadence of 50-60 rpm, with 5 minutes rest between. During the 5-minute rest, complete one fast-pedal effort between minutes 3 and 4 of the recovery period. This fast-pedal effort should be low power with little resistance; just focus on spin speed.
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 39
1:15:00
80TSS
Trainer Hill Climbs

Warm-Up:
Part 1: Spin easy for 5 minutes ((PW Z1/HR Z1/PE 2-3).
Part 2: Alternating between legs, each leg carries 80% of the load for 30 seconds before switching legs, repeating for a total of 5 minutes. Make perfect circles and eliminate any dead spot at the top of the pedal stroke. The "resting" leg can remain clipped in or can be unclipped and resting on a chair. (Zones 1-2).
Part 3: Spin for 5 minutes at 90+ rpm, Zones 1-3
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Main Set:
DESCENDING BIG GEAR INTERVALS
- Use big gear or trainer tension and target 65-75 rpm hard pedaling for 3 minutes in Zones 2-3. Spin easy for 1 minute.
- Do a seated climb for 2 minutes in Zones 2-3, then increase gear (harder) and stand for 30 seconds at Zone 4. Spin easy for 1 minute.
- Do a seated climb for 2 minutes in Zone 3, then increase tension and stand for 1 minute in Zone 4. Spin easy for 1 minute.
- Do a seated climb for 1:30 in Zone 3, then increase tension and stand for 1:30 in Zone 4. Spin easy for 1 minute.
- Do a seated climb for 1 minute in Zone 3, then increase tension and stand for 2 minutes in Zone 4. Spin easy for 1 minute.
- Do a seated climb for 30 seconds in Zone 3, then increase tension and stand for 2:30 in Zone 4. Spin easy for 1 minute.
- Stand and go as hard as you can go for 3 minutes.
- 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 58
1:30:00
95TSS
Strength Training (on-the-bike) Force Workout

WU: Warm up by spinning easy for 5 minutes.
--------
Then do an 8-minute force interval interval as follows:
2 minutes gradually building to highest load you can sustain at 70 rpm
1 minute standing in that same gear (change cadence as needed)
2 minutes back to the saddle in biggest load you can sustain at 70 rpm
1 minute standing in that same gear
1 minute back in the saddle in that same gear
1 minute spin legs out easy
------
Then hop off bike for frog leaps (spread legs, tilt feet out at angle, bend knees, squat down, and explode up off the ground). Do as many as you can with good form in 1 minute. Don’t rush them.
Then go right into chair stands for 3 x 45 seconds: squat against wall, bend knees to 90 degrees, keep back flat against wall, and hold for 45 seconds. Breathe out the pain and relax. Rest 30 seconds between each one.
Then hop back on the bike and spin the legs out easy for 3 minutes.
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Repeat the entire sequence (force intervals, frog leaps, chair stands) 2 more times for a total of 3.
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Cool down by spinning easy 5 minutes.

Sample Day 69
1:30:00
95TSS
Strength Training (on-the-bike) Force Workout

WU: Warm up by spinning easy for 5 minutes.
--------
Then do an 8-minute force interval interval as follows:
2 minutes gradually building to highest load you can sustain at 70 rpm
1 minute standing in that same gear (change cadence as needed)
2 minutes back to the saddle in biggest load you can sustain 70 rpm
1 minute standing in that same gear
1 minute back in the saddle in that same gear
1 minute spin legs out easy.
------
Then hop off bike for frog leaps (spread legs, tilt feet out at angle, bend knees, squat down, and explode up off the ground). Do as many as you can with good form in 1 minute. Don’t rush them.
Then go right into 3 x 45-second chair stands: squat against wall, bend knees to 90 degrees, keep back flat against wall, and hold for 45 seconds. Breathe out the pain and relax. Rest 30 seconds between each one.
Then hop back on the bike and spin the legs out easy for 3 minutes.
-------

Repeat the entire sequence (force intervals, frog leaps, chair stands) 2 more times for a total of 3.
------
Cool down by spinning easy 5 minutes

Sample Day 72
1:30:00
95TSS
Strength Training (on-the-bike) Force Workout

WU: Warm up by spinning easy for 5 minutes
--------
Then do an 8-minute force interval interval as follows:
2 minutes gradually building to highest load you can sustain at 70 rpm
1 minute standing in that same gear (change cadence as needed)
2 minutes back to the saddle in biggest load you can sustain at 70 rpm
1 minute standing in that same gear
1 minute back in the saddle in that same gear
1 minute spin legs out easy.
------
Then hop off bike for frog leaps (spread legs, tilt feet out at angle, bend knees, squat down, and explode up off the ground). Do as many as you can with good form in 1 minute. Don’t rush them.
Then go right into 3 x 45-second chair stands: squat against wall, bend knees to 90 degrees, keep back flat against wall, and hold for 45 seconds. Breathe out the pain and relax. Rest 30 seconds between each one.
Then hop back on the bike and spin the legs out easy for 3 minutes.
-------

Repeat the entire sequence (force intervals, frog leaps, chair stands) 2 more times for a total of 3.
------
Cool down by spinning easy 5 minutes

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.