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BCA | Zwift Plan ~ Power – ADVANCED MASTERS – 12 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

12 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

Breakaway Coaching and Analytics


The following 12-week plan has been designed specifically for Zwift users over 35 years of age (master athletes) and to keep fit during the Coronavirus (COVID-19 - lockdown). If you are looking to have variety and fun while staying indoors this plan is for you.


Advanced Master Riders:
- The programme starts at 5:46 hours and progresses to 07:55 hours (max week)
- 6 bike workouts per week + 1 rest day
- 2 home strength workouts per week
- Over 35 years of age.


What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.


If you are still unsure, fill in the below questionnaire and BCA will get back with the right plan for you (should take 5 minutes)

https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform


Or contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:26 hrs 2:00 hrs
—— ——
0:42 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:26 hrs 2:00 hrs
—— ——
0:42 hrs 0:30 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

1:00:00
57.68TSS
activation + sprints # 1

MS - 8 mins @ 70-75% + 10 secs @ max. x 4 FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 2

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 4

1:13:00
76.9TSS
tempo endurance ride + mirco # 4

WU - 4 mins @ 60-65% +
WU - 1 mins @ 70-80% + 1 mins @ 60-65%. x 3
-
MS - 90 secs @ 90% + 15 secs @ 65%. x 12
-
CD - 10 mins @ 60-65%.

FOCUS: Shorter tempo intervals to focus on developing increased recovery time between efforts. Workout to be complete on indoor trainer.

Sample Day 4

0:30:00
12.5TSS
strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight.

Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time.

warm up.
- foam rolling
- resistance band

mainset - core: *
- plank = 20-60 secs x 2-3 sets
- russian twist = 6-12 reps x 2-4 sets
- glute bridge = 6-8 reps x 2-4 sets

mainset - lower body: 12-15 reps x 2-3 sets:
- single leg hops
- lateral jumps
- landing stability
- single leg squat

mainset - upper body:
- push ups jumps = 4-6 reps x 2-3 sets
- opposite arm and leg reach = 4-6 reps x 2-3 sets

* 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 5

1:23:00
87.4TSS
aerobic endurance ride + intervals # 6

MS - 15 mins @ 75% + 1 mins @ 65%: +
MS - 60 secs @ 105-110% + 15 secs @ easy x6.

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 6

1:15:00
71.6TSS
aerobic endurance ride + intervals # 6

MS - 10 mins @ 75% + 1 mins @ 65%: +
MS - 10 mins @ 85% + 1 mins @ 65%: x 3.

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

0:49:00
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.

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