Increase Sustained Power & Improve Leg Speed in 6 Weeks ZWIFT (Workout Builder) 5-6 hrs/wk

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Increase Sustained Power & Improve Leg Speed in 6 Weeks ZWIFT (Workout Builder) 5-6 hrs/wk


Simon Kessler

All plans by this Coach


6 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:15 hrs

Plan Specs

cycling indoor beginner masters power based

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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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

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

Learn More about Structured Workouts.

“Improve your power and increase your leg speed with these fun and challenging sessions!"

This 6 weeks training plan is designed specifically to be used with Zwift and a smart indoor trainer and includes specific instructions programmed into each session. The training plan consists of 5 X indoor cycling sessions each week mostly between 45-90 minutes and the option to do some Zwift group rides. The training can also be performed outdoors. This plan can also be used with TrainingRoad, Garmin, Wahoo and many other training devices. It uses the workout builder format from TrainingPeaks and works with power zones and targets.

Training plan description: The plan builds in power and intensity over the 6 weeks with an initial 3 week build followed by an easier week. The final 2 weeks are challenging and will test you and bring on some big improvements! Don't be surprised if you have gained 20+ watts on your FTP by the end of the plan. Before starting the plan you should have a good level of fitness and be accustomed to training 4+ hours/week consistently.

The training plan is designed with highly specific sessions each day that will keep your mind focused from the beginning to the end of the training session. The specific training sessions scheduled will work best in ERG mode in your Zwift app. Simply download the workout file from your TrainingPeaks account and upload to Zwift (instructions included). It's that simple!

Training Plan Features:

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

Simple upload season from TrainingPeaks to Zwift

Highly detailed session keeps your mind busy

Coach instructions and encouragement programed into each session provides greater detail and extra encouragement

This plan works with power only (no heart rate zones)

Workout Builder - exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks and Zwift

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Workout file format compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Questions: Please visit us on the web at or email Simon at:

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit:


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:41

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

Sample Day 1

Sub Threshold Cadence ZWIFT

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. Focus on a smooth and focused effort throughout each interval.

This interval session works different cadence ranges. Be mindful of which cadence range feels best for you (higher or lower cadence).

Sample Day 2

Big Gear intervals ZWIFT

This session includes a combination on 1-legged pedaling drills and big gear intervals to improve pedaling efficiency, leg speed and muscular strength. 

Stop if you have any knee or other pain.

Sample Day 3

30 sec Build Intervals ZWIFT

30 second intervals at a high cadence with 30 seconds of recovery, repeated... 

Perform each 30 second interval seated and relaxed. Push up to 130 cadence. Hold in the drops.

Your target power is listed for each interval.

Sample Day 5

Tempo Riding ZWIFT

Tempo ride in ERG mode. If you choose not to ride in ERG mode, you can go above target power on the uphills (and below zone on the downhills). 
To get the most out of this training perform the tempo riding in one go with no stops. this session can also be performed outdoors.

Sample Day 6

Endurance Ride (Zone 2) ZWIFT

Time in the saddle at a moderate intensity. You can ride in ERG mode today or regular mode. If you ride in the regular mode you can go above target power on the uphills (and below zone on the downhills). See Zone 2 in your TrainingPeaks zones (under Settings) and aim to average in that Zone range by the end of the ride (using Coggan Zones based of your best 1 hour power / Threshold / FTP).

Enjoy the scenery and exploring the routes! Alternatively, do a Zwift group ride that is not overly intense (or ride outdoors).

Sample Day 8

Threshold Build ZWIFT

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. Focus on a smooth and focused effort throughout each interval.

Sample Day 9

Big Gear alternating 4 positions ZWIFT

Big gear intervals on indoor trainer. Your target power is listed for each 12 minutes.

Change position every 3 minutes the following 4 positions:
1. holding on top of bars
2. no hands 
3. out-the-saddle
4. aero position - holding on brakes or arms out front

Focus on good form. Stop if any knee pain.

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