ZWIFT - Winter Base and Foundation FTP/Power 12 weeks Intermediate/Advanced plan
Hunter Allen & Peaks Coaching GroupAll plans by this Coach
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Made specifically for Zwifters!!!!!!
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. All the workouts will load into your ZWIFT account once you connect your Zwift and TrainingPeaks accounts together. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.
Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
This 12 week winter training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This is a comprehensive 12 week winter training plan for the cyclist, triathlete or mountain biker that can train from 8-12 hours a week and has been riding for at least a year. This plan can be started anytime during the winter and it also includes two weeks of BONUS workouts in the weeks 13 and 14. These BONUS workouts are for you to plug in and use throughout the winter, if needed. The plan is complete without them but these are just BONUS workouts for you overachievers!
A strength training portion of this plan is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress.
All cycling workouts are designed to be done indoors but are easily adaptable to outside if you live in a warm climate during the winter.
Your plan starts out by easily transitioning you into a solid resistance training program and also moving into some fun cross-training workouts. You will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to drone along on the trainer for hours at a time. These indoor workouts are specific, challenging, and will make the time go by quickly.
As winter continues, you move into building your power or muscular endurance and strength. The last four weeks of the plan have you progressing into sub-FTP work and will begin prepping you for better weather and the upcoming race season!
Good luck! You’re going to do AWESOME!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:33 hrs||3:00 hrs|
|3:54 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:33 hrs||3:00 hrs|
||3:54 hrs||1:30 hrs|