ZWIFT: WINTER 4 week plan

Average Weekly Training Hours 09:31
Training Load By Week
Average Weekly Training Hours 09:31
Training Load By Week

This is the Zwift winter 4 week plan hosted on Zwift. You can also buy it here and download it into your TrainingPeaks account. It gets you jump started on your winter training and is a ton of fun. Not too much, but just the right amount of intensity to give you a solid week of TSS. Go for it!

Sample Day 1
1:00:00
Cadence Crusher!

HUNTER SAYS: Entire Workout At 100rpm!
The RPM is 1st priority and then intensity. KEEP THE RPM and strive for the wattages. This is a great workout to teach your leg muscles to produce the same power but at high rpm. If 100rpm is "normal" for you then add 10more rpm to them.

Phase------Intensity-----TIME
Warm Up - 75% watts - 7:00
Interval - 90% watts FTP- 3:00
EASY - 70%watts FTP - 5:00
Interval - 95% watts FTP - 2:00
Easy - 70%watts FTP - 1:00
Interval - 100% watts FTP- 1:30
Easy - 70%watts FTP- 1:00
Interval - 115% watts FTP - 1:00
Easy - 70%watts FTP - 1:00
Interval - 95% watts FTP- 1:30
Easy - 70%watts FTP - 1:00
Interval - 90% watts FTP - 2:00
Easy - 70%watts FTP - 3:00
Interval - 150 % watts FTP - :30
Easy - 70%watts FTP- 1:00
Interval - 150 % watts FTP - :30
Easy - 70%watts FTP - 1:00
Interval - 150 % watts FTP - :30
Warm Down-75%watts FTP - 5:30

Sample Day 2
1:00:00
Microbursts

HUNTER SAYS: Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

Micro bursts! 

10 minute warm-up at 70% of FTP
do (3) sets of 10 minutes each of micro- bursts. 15seconds ON and 15 seconds OFF.

Each block is 15seconds ON- ride at(150% of FTP) ON, and (50% of FTP) OFF- 15seconds is OFF period. Repeat continually for 10 minutes.

Rest 5 minute between each set at 60% of FTP= EASY spinning , and then next block. 
Cool-down for 5-10minutes afterward.

Sample Day 3
1:05:00
The effect of cadence on heart rate experiment

Warm-up for 10 minutes at 70% of FTP, then do 5 x 1 minutes FAST pedaling(110-130 rpm for one minute), Rest easy spin for one minute.

then try this experiment: let’s see how cadence affects that HR at 85% of FT watts. Try a cadence of 105 at 85% watts for 10 minutes and lets’ see what HR does. Then 5 minutes easy Then Lets’ try cadence of 90 at 85% of FT watts for 10 minutes, 5 minutes easy , then lets’ see what cadence of 75rpm at 85% watts for 10minutes does to HR.
Cool -down 5 minutes.
HUNTER SAYS
After the workout, download your power file and compare the three efforts. Which gave you a stable HR? Which one gave you the lowest HR? If they are the same interval, then its quite possible that is your optimal cadence (or close to it!).

Sample Day 4
0:55:00
Cadence drills w/ SweetSpot work

Cadence drills--- 
HUNTER SAYS: Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride.

10minutes fast warm-up with Cadence in 90-95 range and at 75% of FTP or 80% of FT HR.

Then do (10) 1 minute on, 1minute off High pedaling cadence efforts. Cadence over 105 for ON, 85 for off.  

HUNTER SAYS: Don’t worry about HR’s or watts, just Cadence.

5minutes easy at 60% of FTP or 65% of FT HR

Ride the last 20 minutes at your Sweetspot-88-93% of FTP or 90-93% of FT HR and every two minutes do a fast pedaling burst to 110rpm for 20 seconds. Recover back to Sweetspot.

Cool down 10 minutes

Sample Day 5
1:15:00
Pirate pedaling- one leg pedaling intervals,and 20minutes Sub FTP

WU:10 minutes warm-up at 76% of FTP
MS: then do 10 one leg pedaling intervals – 1 minute each leg, finishing with one and going straight to the next one.


HUNTER SAYS: Make sure to keep your pedaling smooth on each leg. If you have to use a little harder gear and/or add resistance while pedaling, that's perfectly fine. Make a mental note of when each leg starts to "burn". Which leg burns sooner in the one minute drill?

Then 5 minutes easy,
and then do 10 x 1 minute fast pedaling keeping cadence over 100, with 1 minutes recovery between each.
Finish with 10 minutes at watts 80% of FTP, and cadence in the 85-95 range.
CD:Cool-down 10 minutes easy spinning

Sample Day 6
1:00:00
Tractor Pulls!

HUNTER SAYS: Tractor Pulls help to build muscular strength and even improve your sprint!

10 minute warm-up at 76% of FTP then (1) 5 minute hammer in the saddle at FTP to open up the legs and prepare them for some intervals. 

Ride at endurance pace 70% of FTP for 5 minutes, then do (10) efforts 30 seconds each in the biggest gear you have (53:13?).. you should be bogged down and pushing hard to stay up ! 

HUNTER SAYS: Make sure to slowly get into this gear, so start at less than 8mph, keep your hands in the drops, tighten your abdominals and stay seated for the entire interval. ONLY start the 30 second clock once you are in the gear and actually controlled and rolling smooth. Your cadence should be 40-50 RPM when you start and around 95rpm when you stop. This is about strength, not speed.

Rest for 2 minute after each.

Ride at endurance pace 76% of FTP for 5 minute recovering after the last one.

Do (5) 1 minute efforts in the SMALL ring spinning with cadence above 100rpm to shake out the legs!!!!
Rest for 1 minute after each.
10 minute cool-down.

Sample Day 7
1:00:00
Super Peaks Pyramid

HUNTER SAYS: This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!

10 minute warm up at 76% of FTP then do the following;
5 minutes at 90% of FTP watts to ensure that you are warmed up...

rest 2 minutes at 70% of FTP 

3 minutes at 95% of FTP 

then rest 2 minutes at 70% 

2 minutes at 105% of FTP 

...then 2 minutes at 70% of FTP 

1.5 minute at 120% of FTP 

then 3 minutes at 70% of FTP 

1 minute at 125% of FTP 

then 3 minutes at 70% of FTP 

30seconds at 140% of FTP

…then 3 minutes at 70% of FTP 

1 minute at 125% of FTP 

then 3 minutes at 70% of FTP 

1.5 minute at 120% of FTP 

then 3 minutes at 70% of FTP 

2 minutes at 105% of FTP 

then 2 minutes at 70% of FTP

3 minutes at 95% of FTP

then rest 2 minutes at 70% of FTP 

5 minutes at 90% of FTP watts 

then recover for 5 minutes…at 60% of FTP 

Then cool down for 5 minutes

Hunter Allen
|
Peaks Coaching Group, Inc.

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