Zwift Base Plan - Intermediate

Average Weekly Training Hours 06:21
Training Load By Week
Average Weekly Training Hours 06:21
Training Load By Week

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 380 TSS/week and ends at 550 TSS/week.

The intermediate plan is perfect for the Cat 3/4 cyclist, those who have been training for 3+ seasons, or at the high end of their age group category.

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 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 13
1:30:00
81TSS
E: FR Tempo v2

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 15
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 20
1:30:00
85.3TSS
E: FR Tempo v3

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 27
1:30:00
89.3TSS
E: FR Tempo v4

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.

Shayne Gaffney
|
GC Coaching

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.