King of Zwift - beginner level - training plan to optimise your indoor racing
King of Zwift - beginner level - training plan to optimise your indoor racing
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
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 created by Kasper Hartl Hansen, a certified personal trainer specialised 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 customisation of the plan to accommodate your specific needs, we offer our Made-to-Fit service. This includes a consultation and subsequent adjustment of the training plan. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan. Book your Made-to-Fit solution on: https://buy.stripe.com/7sI5mn9tB9Vsdvq5kr
More from Optimum Coaching
We offer a broad range of training plans for cyclists and runners. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website www.optimumcoaching.dk/en
How it Works
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Workout and Analyze
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Track Your Progress
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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 | |
|---|---|---|---|
|
|
—— | —— | |
|
|
05:09:00 | 02:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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