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Zwift Base Plan - Beginner

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

GC Coaching

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a 12 week base plan for athletes using Zwift. This plan features:

-100% satisfaction guaranteed or your money back!
-Core and hip strength / stability routines.
-Daily e-mail workout reminders.
-TrainingPeaks mobile app (iOS and Android).
-Easy workout export to your Zwift account / Garmin / Wahoo.
-Short workouts during the week and longer over the weekends to respect your training time availability.
-Many changes in interval duration and intensity to keep things interesting and reduce the monotony that riding a trainer can sometimes bring.
-Access to the GC Coaching Virtual Training Private Facebook Group if you have any questions, comments, or concerns where you can speak directly with your Coach.
-Progressive overload week by week, proven to bring results! This plan starts at 200 TSS/week and ends at 350 TSS/week.

The beginner plan is perfect for the Cat 5 cyclist, athletes coming back from injury, new to cycling, or have limited training experience.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:40 hrs 1:30 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:40 hrs 1:30 hrs
—— ——
0:30 hrs 0:30 hrs

Training Load By Week


Shayne Gaffney

GC Coaching

Shayne is a USA Cycling Level 1 (expert level) certified Coach, Workout Content Editor at Zwift, a USA Cycling Power Based Training Certified Coach, a Precision Nutrition Level 1 Certified Coach, a US Military Endurance Sports (USMES) affiliated Coach, and USA Olympic Committee Safe Sport certified. He is the Founder of GC Coaching and the creator of Zwift’s “Build Me Up”, “Pebble Pounder”, and “201: Your First 5k” Flexible Training Plans. He has also been involved with Zwift Academy since 2019.

Sample Day 1

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
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 2

1:00:00
39.7TSS
FTP Test (20 min) *DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

———
COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 4

1:00:00
50.1TSS
T: 10x 3min

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-10x (3 minutes @Tempo with 1 minute easy between).
-Alternate between 60 RPM and 90+ RPM for each interval .
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6

1:30:00
76.5TSS
E: FR Tempo v1

WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy
———
MAIN SET:
-Start off at Zone 2 and keep your cadence comfortable, ~90 RPM ideally.
-Then, finish off with Zone 3 at ~75 RPM.
———
COOL DOWN:
-5 minutes easy.

Sample Day 8

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
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 9

1:00:00
65.4TSS
SST: Potpourri

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-Start with 10 minutes @Sweet Spot
-3 minutes recovery
-3x over/unders (2 minutes @Threshold, 3 minutes @Tempo)
-3 minutes recovery
-Finally, a 12 minute ramp from Tempo to Threshold.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 11

1:00:00
55.4TSS
T: 8x 3 min @Tempo + 1 min @Threshold

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-8x (3 minutes @Tempo + 1 minute @Threshold, with 1 minute easy between).
-Alternate between 60 RPM and 90+ RPM for each interval .
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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