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King of Zwift - beginner level - training plan to optimise your indoor racing

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kasper Hansen

Length

16 Weeks

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

About this training plan
This training plan is constructed by Kasper Hartl Hansen, EREPS certified personal trainer with specialty in cycling. The purpose of this training plan is to offer a 4 months indoor regimen to prepare the beginner level racer for Zwift racing, by increasing threshold and VO2max plus recovery and repeatability in both areas. This is done through three efficient, intense and fun weekly workouts.

The workouts in this training plan are scheduled and focused with the clear objective to maximise increased aerobic capacity, muscular endurance and anaerobic repeatability, through:
1. Short and highly intense interval workouts at VO2max and threshold intensities.
2. Longer sub-threshold workouts putting demands on and expanding the muscular capacity.
3. Repeated anaerobic efforts after sub-optimal recovery intensities in order to ensure repeatability under race-like conditions.

Worth noting:
- Power meter (or indoor trainer with power meter capability) and heart rate monitor are required in order to follow this training plan.
- Three weekly workouts.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training plan.
- E-mail support with the responsible coach if you have questions to the plan: kh@optimumcoaching.dk

Made-to-fit
For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) www.optimumcoaching.dk. Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x3
05:09:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Bike
05:09:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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