4 Week Zwift Racing Plan (Workout Builder), Power, 5 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

1:30 hrs

Plan Specs

cycling indoor beginner intermediate power based tss 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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“Get Race Fit for Zwift Races or Competitive Group Rides with Specific Race Simulation Training!"

Do you want to give Zwift racing or group rides a try and a real "go"? This training plan is designed specifically for competitive indoor riding and includes short, high-intensity intervals that can be performed in less than an hour and are proven to get you race fit with improved recovery between high-intensity efforts. The training sessions are highly descriptive and include additional instructions and encouragement that flash on your screen at the start of each new segment of the workout.

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 on the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear 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.

Training plan description: The plan includes high-intensity sessions on Tuesdays and Wednesdays or Thursdays, and options to race or do competitive group rides on Sunday (or Saturday). The weeks average around 5 hours. You can extend ride times with extra riding in Zone 1-3. Before starting the plan you should have a good level of fitness and be accustomed to training 4+ hours/week.

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!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

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: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

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

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

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

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:08

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 http://simonsayscycling.com

Back to Plan Details

Sample Day 1

0:54:00
50.2TSS
30/30 Intervals cadence focus

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 2

0:57:00
47.2TSS
Big Gear alternating 4 positions

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.

Sample Day 3

1:05:00
57.1TSS
Tempo Riding

Tempo ride in ERG mode (optional). If you choose not to ride in ERG mode, you can go above target power on the uphills (and below zone on the downhills).

Sample Day 5

0:45:00
18.1TSS
Ride Easy to Moderate

Time in the saddle at an easy intensity. This can be indoors or outdoors. You can extend ride times but keep it moderate. If you are racing tomorrow add 5 x 8 sec accelerations at a high cadence.

Sample Day 6

1:30:00
73.5TSS
Zwift Race, Group Ride, or "Ride on Feel"

You can race, do a group ride, or just "ride on feel". This can be indoors or outdoors. You can increase or reduce the prescribed ride time. Enjoy the bike!

Sample Day 8

1:01:00
65.9TSS
30 sec Build Intervals

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

Perform each 30 second interval seated and relaxed.

Your target power is listed for each interval.

Sample Day 9

0:57:00
47.2TSS
Big Gear alternating 4 positions

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.

4 Week Zwift Racing Plan (Workout Builder), Power, 5 hrs/wk

$39.95 - Buy Now