ZWIFT - Winter Base and Foundation FTP/Power 12 weeks Intermediate/Advanced plan

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ZWIFT - Winter Base and Foundation FTP/Power 12 weeks Intermediate/Advanced plan

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

14 Weeks

Typical Week

6 Bike, 3 Strength, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling indoor intermediate advanced power based hr based tss based base period

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.

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:28
Training Load By Week
Average Weekly Training Hours: 13:28
Average Weekly Breakdown

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 2

1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin on Zwift (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 3

1:15:00
Winter Strength Training Program SR WK1

Today complete a scheduled Strength Resistance Workout! These workouts are focused on building total-body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fitter will help. Also, review the alternate workouts to mix it up some!

Make sure you warm-up with 5 to 10 minutes of cardio! Using the treadmill to walk briskly or the smart trainer is perfect. Go for a short walk outside if weather is good. Get the body moving, rotate the arms/shoulders, do some walking lunges, get the blood flowing, and the muscles warm before you start your workout. Most athletes are ready when they have the feeling that they have a warmness in the core and are about to break a very light sweat on the forehead. There is nothing wrong with a longer warm up if you need it.

Sample Day 4

2:06:00
103.6TSS
Smart Trainer: One leg pedaling efforts, 10 min TEMPO (2:00)

Be sure to unlock the Peaks Coaching Group kit inside Zwift. Type P to bring up the promo code box. The code is PCGKIT32516. Enjoy!
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WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 25 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15-20 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5

1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 6

2:00:00
104.6TSS
ENDURANCE Ride (2:00) Outside or Zwift Group Ride Indoors

On the weekends, if riding outside is not an option, then let's find a Zwift Group Ride. The key to riding Zwift is to find a ride that meets today's criteria. There are plenty of 'sub 2.0' w/kg or 2.0 to 2.5 w/kg/ group rides. Visit www.zwift.com/events and look for a ride that has a description that meets your needs. If it gets outside your training zones you can always 'Leave Event' and ride solo. Before the ride leaves the start house be sure to get 10 minutes of easy spinning to warm up and loosen the legs. Have fun!
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WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7

3:00:00
177.9TSS
ENDURANCE Ride with Bursts (3:00) or Zwift Ride Indoors

Today can be another Zwift Group Ride within your Endurance zone. For the Bursts let yourself drift to the tail end of the peleton, then do your burst for the prescribed duration. This will take you through the group but should allow plenty of time to slow and fall back to your Zone 2 pace. If you encounter the Fence, be sure to slow and get behind it before the countdown timer takes you out of the group. What is the Fence? Read about it here - https://zwiftinsider.com/ride-leader-fence-test/
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WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

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