ZWIFT - FTP/Power Threshold Improvement Weeks 9-16

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

9 Bike, 1 Custom, 2 Other, 2 Race, 1 Day Off

Longest Workout

5:00 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: 12:10

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

1:15:00
37.8TSS
ACTIVE RECOVERY - Easy Spin (1:15)

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

1:32:55
126.1TSS
AC 8 x 2, 3 x 1 - Long (1:33)

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: Complete 8 x 2-minute intervals with 4 minutes of rest between each in the Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 130% of FTP!! Stop if you can no longer maintain 118% of FTP. **ZWIFT NOTE** - Use the Companion App to reduce the % of FTP if these efforts become undoable at 130%. Zwift will let you lower the setting by 10% max. Try to finish each interval with a 5-second stand and sprint. These are best done on low/medium-grade climb. Recover with 10 minutes of easy spinning between each effort, and then complete MS2.
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MS2: Then complete 3 x 1 minute efforts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 140% of FTP. Rest for 2 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort. Stop if you can no longer maintain 118% of FTP.
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CD: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:39:00
196.7TSS
Big Gear NP Efforts 12 x 20 (1:39) - ZWIFT ERG Mode On/Off - Read ZWIFT Notes

** ZWIFT Note ** - For the 20 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 5 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: 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: Time to get your legs ready for the big gear efforts. Complete 5 minutes at FTP (Power Z4, HR Z4, RPE 4-5) and then complete 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3). You are now ready for MS2.
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MS2: For the next 60 minutes you are going to do a 20 second effort at Neuromuscular Power (MAX) every 5 minutes. From a standing stop or rolling less than 2mph, start the Neuromuscular Power effort in the 53:13 or 12, whichever is your biggest gear. Stay seated and pedal as hard as you can! The goal is to develop muscle strength from your core. Contract your core abdominal muscles just before this effort and then see if you can bring that force into your legs and push the big gear. In between your Neuromuscular Power efforts, ride at Endurance (Power Z2, HR Z2, RPE 2-3) with a self-selected cadence.
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CD: 10 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

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 5

1:00:00
53.1TSS
Zwift Pre Race Day Warm Up Ride (A)

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A = Racing Saturday
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Let's get the legs and lungs ready for tomorrow. Remember today is all about warming up the body for tomorrow. It is NOT a "training" day where we are trying to set new PRs. It is about a little bit of lower end work. We should finish today feeling refreshed and opened up and at the end of the ride feeling like "now I am ready to hammer for another 2 hours". BUT that is when we stop so we have that feeling tomorrow. DO NOT overdo anything today.
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WARM UP 20 minutes, include 3 x 1 minutes fast pedals spins. Wattage around Tempo to FTP, nothing too hard.
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Now do 5 x 1min at lower VO2Max. 1 minute easy between at active recovery.
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Next is Endurance pace with in 2 x 20 seconds "high rpm" sprints thrown in. You will want to turn ERG Mode OFF for the sprints. Start from approximately 10 mph, stand and jump hard for the first 2 to 3 seconds and spin out the gear, then shift. Sit or stand after the jump. Either is OK and use the one that works for you. This is NOT a big gear mashing of the pedals. The jump itself will happen almost instantly because you will be in a smaller gear. Start from 90 rpm and wind out the gear to 110-120+ rpm. This is a warm up ride day. NO record attempts today. Our goal here is to ignite the nueromuscular response in the muscles, NOT build sprint power.
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3 minutes Zone 2 between sprints.
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Then get in 10 minutes Zone 2 endurance and go right in to the next effort of 1 x 3 minutes at FTP.
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Do another 15 minutes at endurance zone 2.
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Cool Down 10 minutes.
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You will be opened up and ready to hammer tomorrow.

Sample Day 5

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

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B = Racing Sunday
C= Not Racing
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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

2:00:00
122TSS
ZWIFT RACE: Warm Up + Race! (A)

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A = Racing Today (Saturday)
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This is the Warm Up of 22 minutes, plus your Race. TSS is estimated for the warm up. race, cool down, typically around 2 hours total.
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This is the warm up to use right before your race. Use E in Zwift to open the Workouts, then Training Peaks folder and you will see this 'workout'. Start this 25 minutes prior to your race start. This will allow you time to JOIN the race event after warming up, and get in a few more minutes of easy pedaling at the start area.
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10 seconds before the start goes off, be in the big ring, and spinning up to create big watts for the start. Races start hard and fast right out of the gate. Don't get caught off guard, be ready.

ZWIFT - FTP/Power Threshold Improvement Weeks 9-16

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