2.2 Winter Base Training, Coggan WKO4 Power Duration Curve iLevels, 8-12 hrs/wk, wks 11-18

Average Weekly Training Hours 10:26
Training Load By Week
Average Weekly Training Hours 10:26
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! Our WKO4 power-duration-based iLevels plans will make the difference in your training this season. This 12-week base training plan was created by Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. Your workout prescription will be individualized based on your data following the Power-Duration Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season. To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars. These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing. Included with all our full-season plans are a free Functional Strength eBook and a sports nutrition tips eBook. If you have questions or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at kathy@velociouscyclingadventures.com.

Sample Day 2
1:30:00
100TSS
PD CURVE UNSTRUCTURED TEST CiTEST

WU:15-25 Min Warm Up, progressing to Zone 2 TARGET: (PW: iLevel Z2) CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs ----- MS1: 2 x Short duration Test TARGET: Max power for identified SHORT duration from PD Curve review REST: Rest for 5 minutes between, easy spinning CADENCE: Self selected ----- Ride easy for 5-10 minutes easy till recovered ----- MS1: 1 x Medium duration Test TARGET: Max power for identified MEDIUM duration from PD Curve review CADENCE: Self selected ----- Ride easy for 5-10 minutes easy till recovered ----- MS1: 1 x Long duration Test TARGET: Max power for identified LONG duration from PD Curve review CADENCE: Self selected ----- CD: Cool Down 5-15 minutes TARGET: (PW: iLevel Z1) CADENCE: small chain ring

Sample Day 3
1:30:00
75TSS
ENDURANCE RIDE CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: iLevel Z2)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: (PW: iLevel 2)
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to Rolling
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CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 4
1:15:00
85TSS
SST Criss Cross Intervals 2 x 20 CiZ4a

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: iLevel Z2)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
2 x 20 min Crisscross Sweet Spot Intervals.
A “crisscross” interval is an interval where you vary your efforts to really teach your body to clear lactate. Every 2 minutes during the SSI interval, increase effort to 110% of FTP for 30 seconds then return to SSI power level. Do not drop off (below 88% of FTP) or recover till interval is complete.
TARGET: SST (PW iLevel Z4a)
CADENCE: Self selected
Ride any remaining time in your Endurance zone.

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CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery CiZ1

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: iLevel 1) today, take it easy and look at the scenery.

Sample Day 6
2:30:00
110TSS
ENDURANCE W/ BURSTS CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: iLevel Z2)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone Throughout the ride, complete 10 "Attack Sprints" of 15 - 25 seconds in FRC Zone ( FRC PW: iLevel Z6)
TARGET: (PW: iLevel 2)
CADENCE: 85- 105 RPM
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill.
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CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 7
2:45:00
140TSS
ENDURANCE RIDE W/ FR TEMPO CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: iLevel Z2)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to Rolling
-----
MS2: For the last 45-60 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
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CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 9
1:15:00
75TSS
SWEET SPOT INTERVAL (SSI) 2 x 20 CiZ4a

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: iLevel Z2)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
---------
MS:
2 x 20 Min Sweet Spot Interval (SSI)
TARGET: (PW: iLevel 4a)
REST: 5 min between, easy riding
CADENCE: Self selected, do not let cadence drop as you fatigue
Ride any remaining time in your Endurance zone.
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CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With his expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.