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2.4 Full Season - Coggan WKO iLevels - 8-12 hours/wk

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2.4 Full Season - Coggan WKO iLevels - 8-12 hours/wk

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
4.43 (14)

Length

26 Weeks

Plan Description

training plan

About This Plan


This training plan includes three separate plans (Winter Base 1, Winter Base 2, and Spring Build), all using classic training zones. It’s designed to progressively get you fitter throughout your off season and build into the racing season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle.



  • Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 2-hour workouts; Friday easy; Saturday, Sunday volume days

  • Progressive schedule with rest week every fourth week

  • Functional strength training workouts included and built into the training plan

  • Testing included to assure accurate training



Benefits of this plan




  • Written by Tim Cusick, coach of multiple champions, with coaching tips throughout

  • If you follow the plan as written, you will increase your fitness and race/event performance

  • Our user guide helps you through the entire process

  • Free strength training program in the first 13 weeks

  • Free nutrition ebook from nutritionist Dr. Namrita Brooke, attached to the first day of the plan

  • Get access to videos and educational webinars from Coach Tim







Athlete Testimonial


Tim's plans and approach are always very thorough and easily understood and applied. Tim does a really great job of staying the course with sound tested fundamentals while always looking to where the facts, data, and technology take us next. (Kurt P.)




We've got more plans!


Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.


In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.


Questions?


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.

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
Bike x6
10:01:00 04:00:00
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:01:00 04:00:00
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

BaseCamp

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.

As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.


  • 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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