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BCA | Zwift Plan – INTERMEDIATE – 4 wks. + 24/7 Email Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The following workout has been desgiend for Zwift users with the longest ride no more than 90 minutes. There is an FTP test at the beginnig and end of the plan to monitor progress. The plan contains lots of interval workouts so you will never get board on the turbo.

Contact: info@breakawaycoachingandanalytics.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:48 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:48 hrs 1:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:55:00
79.52TSS
functional threshold power + test # 1

Complete the following FTP test to set your training zones. Only take the average power from the last 20 minutes of 30 minutes. Warm Up: 4 minutes @ 60-65% ------------------------------------------------------- 1 minutes @ 75-80% - 90:95 rpm. 1 minutes @ 60-65% Repeat x 3 4 minutes @ 80-85% 1 minutes @ 60-65% ------------------------------------------------------- Mainset: 30 minutes @ 100-110% ------------------------------------------------------- Cool Down: 10 minutes @ 60-65%.

Sample Day 2

1:15:00
65.3TSS
aerobic endurance ride + intervals # 6

MS - 10 mins @ 75% + 1 mins @ 65%: x 5 FOCUS: The ride aims to maintain fitness without causing drastic increases in fatigue. Ride to be completed on the turbo (or any available static bike). The effort level remains aerobic and works to push the edge of zone 2.

Sample Day 3

1:25:00
92.1TSS
tempo endurance ride + long # 2

MS - 30 mins @ 85% + 5 mins @ 65%. x 2 FOCUS: Longer tempo intervals to focus on developing the endurance aspect of training. Workout can be completed indoors or on roads were appropriate.

Sample Day 4

0:45:00
35.6TSS
active recovery # 1

MS - 10 mins @ 70-75% + 1 mins easy +
MS - 08 mins @ 70-75% + 1 mins easy +
MS - 06 mins @ 70-75% + 1 mins easy

FOCUS: Active Recovery Ride to enhance recovery from hard workouts, by increasing blood flow to the muscles without increase stress. Complete small ring sprints - out of saddle (120 + rpm) every 10 minutes (optional).

Sample Day 5

0:49:00
61.9TSS
anaerobic endurance ride # 1

MS - 1 min @ 120% + 1 min @ 65%. x 6.

FOCUS: Short Term Glycogenic Energy System Ride (STGES) to improve the bodies ability to metabolise glycogen. Remain seated when accelerating at the beginning of the intervals.

Sample Day 6

1:30:00
92.3TSS
aerobic endurance ride + intervals # 6

MS - 10 mins @ 75% + 1 mins @ 65%:
MS - 12 mins @ 75% + 1 mins @ 65%:
MS - 14 mins @ 75% + 1 mins @ 65%:
MS - 16 mins @ 75% + 1 mins @ 65%:
MS - 13 mins @ 100% + 1 mins @ 65%:

FOCUS: The ride aims to maintain fitness without causing drastic increases in fatigue.
Ride to be completed on the turbo (or any available static bike). The effort level remains aerobic and works to push the edge of zone 2.

Sample Day 8

0:46:00
63.5TSS
maximal aerobic power ride # 1

MS - 5 mins @ 105-110% + 2 mins easy: x 4

FOCUS: Maximal Aerobic Power Ride to stress the limits of the aerobic system. Keep cadence above 105 rpm for duration of intervals.

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