Zwift Base Plan - Advanced

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
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 580 TSS/week and ends at 850 TSS/week.

The advanced plan is perfect for the Cat 1/2 cyclist, those who have been training for 5+ seasons, or winning races in 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 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 3
1:30:00
101.4TSS
LT: Conger (5x 6:2) + Z2

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-5x (6 minutes @100% FTP + 2 minutes easy).
-Finish the ride with 30 minutes @Z2 @comfortable cadence.
------
COOL-DOWN:
-5 minutes easy

Sample Day 4
1:30:00
91.5TSS
E: Campagnac

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Tempo zone.
------
MAIN SET
-Alternating 5 minutes @70% FTP @90 RPM + 1 minute @110% FTP @110+ RPM.
------
COOL DOWN:
-6 minutes gradually decreasing.

Sample Day 6
1:20:00
108.1TSS
LaEx 7 mmol // 2x 20'

WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-2x (3 minutes hard to bring your lactate concentration up, then 10 minute over/unders to stabilize it at that level).
-Full recovery between.
———
COOL DOWN:
-7.5 minutes easy.

Sample Day 7
3:00:00
244.75TSS
E: Zone 2 Progressive + Force Reps

WARM UP:
10-15 minutes warm up, progressing to Zone 2.
------
MAIN SET:
Progressive Endurance Ride
Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
-For the last segment, include a force rep every 5 minutes.
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-----
COOL DOWN:
-5-10 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

Shayne Gaffney
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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.