ZWIFT 16 Week FTP Booster ***Zwift Account Required***

Average Weekly Training Hours 07:05
Training Load By Week
Average Weekly Training Hours 07:05
Training Load By Week

This is a progressive 16 week Training Stress Score (TSS) based training plan geared towards those utilizing Zwift, but wanting more out of Zwift's basic training programs. This plan is for anyone with 6-8 hours per week of training availability that is looking to improve their FTP. Remember, FITNESS = CONSISTENCY OVER TIME. This plan includes; Core and hip strength and stability exercises; On-bike strength; Tempo; Sweet Spot; Threshold; ZWIFT workouts. ***A ZWIFT ACCOUNT IS REQUIRED*** ------ 1) Questions? Please reach out to info@gaffneycyclingcoaching.com or head over to our Facebook page: https://www.facebook.com/GCCoachingLLC/ and we will be happy to help where we can. ------ 2) Downloading the .zwo files from Training Peaks to Zwift, for those who utilize Zwift: https://gaffneycyclingcoaching.com/2017/03/07/downloading-workouts-to-zwift-from-training-peaks/ ------ 3) Setting up your FTP correctly: Please use the ZWIFT FTP Long workout if possible. https://gaffneycyclingcoaching.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/ ------ 4) Training zone descriptions: https://gaffneycyclingcoaching.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/ ------ 5) Post-trainer stretches: https://gaffneycyclingcoaching.com/2016/12/04/7-stretches-you-should-do-after-riding-the-trainer/ ------ OK GO!

Sample Day 1
1:00:00
Zwift FTP Test

Perform the Zwift FTP workout to establish your FTP and training zones.

Sample Day 2
0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 3
1:05:00
55TSS
T: 3x10 @70-75 RPM

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
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MAIN SET: (45 mins total)
-3x10 minutes at Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
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COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 4
1:10:00
58TSS
Strength: Muscle Tension Effort

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
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MAIN SET: (44 mins total)
-Perform 4x8 mins @40-60 RPM @Tempo zone, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Endurance Zone for 5 minutes between efforts.
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COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6
1:05:00
55TSS
T: 3x10 @70-75 RPM

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (45 mins total)
-3x10 minutes at Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
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COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 7
1:00:00
90TSS
OPTION 1: Zwift Race

-Pick a Zwift race / ride and just have fun while getting in some training stress!
-Ride hard today!

Sample Day 7
1:20:00
88TSS
OPTION 2: Zwift Workout: 60-90 MINUTES TO BURN» Mat Hayman Paris Roubaix 1

-THIS WORKOUT IS FOUND ON THE ZWIFT WORKOUT LIST.
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-This is a pretty full on effort that will give users an idea of the training sessions that were required for Mat Hayman to win Paris Roubaix. If you find it too difficult, try to complete just one of the two blocks of intervals.

Shayne Gaffney
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GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.