ZWIFT - FTP/Power Threshold Improvement Weeks 1-8

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Other, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters power based hr 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.

Made to be used in Zwift, this plan contains Zwifting tips along the way and helps you to make the most of your smart trainer riding in the virtual world of Zwift! If you are riding in Zwift and ready for a plan built by Hunter Allen, this is a great place to start. The included plan has been converted to Training Peaks structured workout format, called Workout Builder and you can connect your Zwift account to your TrainingPeaks account and all the workouts will "automagically" appear inside Zwift each day!!!! 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 8 week training plan is made for cyclists or triathlete who trains 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 plan is for the athlete can train from 9 to 13 hours a week, has just started in cycling, and is excited about improving. You can put in between 2-5 hours on one of your weekend days.

The goal of the plan is to increase your threshold and also increase your endurance in the 8 week period.

Before beginning you should be able to complete a 30 mile ride and you would like to be able to complete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly how to best use your training method.

To get the most out of this plan, it's important that you go through the testing information on day one in order to know exactly where your threshold stands.

Best of luck! You can do it!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:12

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.

Back to Plan Details

Sample Day 1

1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (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 2

1:47:00
235.8TSS
TEMPO 1 x 60 with NP Bursts 15 x 30 (1:47)

** ZWIFT Note ** - For the 30 second NP efforts, Zwift will not react quick enough for an effective effort. Use your Companion App and turn ERG 'OFF'. This puts you in Free Ride mode. So every 3:30 minutes turn Off ERG, do your effort against the terrain of Zwift, then you can turn ERG back On so Zwift controls your resistance.
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WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL) for 30 seconds.
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CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:15:00
65TSS
ENDURANCE Ride (1:15) - The right Zwift group ride can work

You can do a Zwift group ride today, but here is the important part. Choose a ride that is published as under 2.5 or 2.0 w/kg. Whichever one fits into your zones. Group rides can get out of hand easily, but if you remain focused and disciplined, you will know when to back off if that happens. Have fun!
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WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 5

1:00:00
30.3TSS
ACTIVE RECOVERY - Easy Spin (1:00)

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 6

2:31:00
145.6TSS
ENDURANCE & TEMPO 1 x 30 (2:30) Zwift Group Ride Option

ZWIFT?? - A Zwift Group Ride is an option today. Choose one that is "Under 2.5 w/kg". Warm up 10 minutes, ramping up from Zone 1 to top of Zone 2 (75% of FTP). Then 'Join" your group ride. At around the 2 hour mark you will need to drop out of the group so you can do your steady Tempo interval. Here is how you do it. Load this workout like normal. Start riding, then use TAB on your PC to skip through all the early parts and wind up at the Tempo section. Or use the Companion App to swipe through each part until Tempo. There you go, Tempo for 30.
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WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 minutes of easy spinning.

Sample Day 7

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 9

1:30:00
100.7TSS
FTP 2 x 10 - Classic (1:30)

WU: 15-20 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) During this warm-up, compete 1 x 5 Minute Effort at (or just below) FTP zone (Power Z4, HR Z4, RPE 4-5), then spin for 5 minutes easy before starting MS1,
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MS1: FTP Builder Intervals. Complete 2 x 10-minute FTP Intervals in your FTP zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between the intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

ZWIFT - FTP/Power Threshold Improvement Weeks 1-8

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