The objective of this Training Plan is to provide you with a structured framework that will improve your aerobic fitness and get you used to working at a higher level of intensity. If you have recently completed the Traditional plan you will notice that the workouts are much more structured with repeated intervals at a higher intensity. Overall the rides in this plan have a higher IF compared the Traditional plan.

Unlike the Beginner's Plan where the goal was to be able to ride for 2 hours hours the end goal of this plan is less tangible, however we have put a targeted ride that will have enough intensity and duration that should allow you to double summit the Alpe de Zwift! Fingers crossed, you'll get those Lightweight wheels!

This plan utilizes Sweet Spot based intervals; Sweet Spot is defined as 83-97% of your FTP. Sweet Spot is a time-efficient way to increase your CTL. The intensity of these rides is not so high that you need to significantly invest in your recovery however we have also included some stretching and yoga workouts that you can utilize as part of your recovery protocol. The more you can invest in your Recovery, the better you will feel!

The plan format places the hardest rides at the start of the week and the longest rides at the weekend.

The plan starts on a Monday and with a Day Off!

The Ramp Test uses the test built into Zwift

Every Monday has a Good Habit post...do you have to follow them? No, they are just something for you to consider!

We have included the option to join a Herd ride and use your newfound fitness to stretch your legs. If you are unable to find a Herd ride that meets the criteria review the Zwift Calendar and see if you can find one.

REST DAYS!
Rest days are exactly that; adding additional rides (or worse races) on these days will only add to your fatigue and not give your body enough time to recover between the workouts.

If you have any questions, don't be afraid to ask.

Finally, if you have any interest in 1:1 coaching, please drop me a line at rule71coaching@gmail.com

So with all that said...onwards!

REMINDER:
We’re not Doctors, nor do we play on TV or Facebook. If you experience any issues that concern you, please stop riding and consult a medical specialist…we mean a real Doctor, not Google!!

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Proceeds of this plan are donated to World Bicycle Relief