Pav Bryan - 4 Week Team Zwift Fitness Volcano KOM Training Plan - Videos, Guides & Support Inc!

Average Weekly Training Hours 04:08
Training Load By Week
Average Weekly Training Hours 04:08
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ This plan was designed for the TeamZF Watopia Volcano Mission! Are you looking to smash your Volcano KOM PB on Zwift? Have you plateaued? Or do you suffer with lack in confidence? This is the one for you! Buy this plan and you'll receive sessions completable with power heart rate (HR), or effort (RPE). You'll get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1. What's more we want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email info@directpowercoaching.com and we will respond within 48 hours. 95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they can be directly uploaded to Garmin to complete! This plan has three-four indoor sessions per week designed to help you smash your Volcano KOM PB. It also comes with two basic half hour core sessions (sign up to to the mail list to get these for free - checkout the note in day one) & two rest days per week. We would love to hear how you get on! Please find us on all social media platforms - @dpcyclecoaching (Twitter), @directpowercoaching (FB & IG)

Sample Day 2
1:00:00
41.9TSS
Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.pavbryan.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 3
0:30:00
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 4
1:00:00
74.4TSS
FTP O/U - Shorter

The Goal Of This Session: is to increase your anaerobic threshold

10-20 min WU

10-20x 1 min above FTP by 10% watts followed by 1 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

NOTE: It is ok to take 5 minutes easy spin midpoint if needed - especially if you can't hold target power

10-20 min CD

Sample Day 6
1:00:00
63.3TSS
Zone 3 Ride + Climb - Session 1

The Goal Of This Session: is to develop maximal power & climbing technique

10 min warm-up

30 min 85% FTP, 10 min 93% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

5 min cool-down

Focus on technique & check out https://www.youtube.com/watch?v=4gX2WEkot1Y

Sample Day 7
0:30:00
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 9
1:00:00
56TSS
Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 3 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.pavbryan.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 10
0:30:00
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Pav Bryan, BikesEtc Magazines Cycling Guru
|
Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.