2.4 Full Season Plan, Coggan WKO4 PD Curve iLevels, 8-12Hrs, Wks 1-24

Average Weekly Training Hours 10:01
Training Load By Week
Average Weekly Training Hours 10:01
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! Our all-new WKO4 Power Duration iLevel plans will make the difference in your training this season! This 26-week plan was created by coach Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. It combines three separate plans: Winter Base 2.1 and 2.2 and Spring Builder 2.3 training plans, all using WKO4 and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD 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. You will need to have a power meter and TrainingPeaks WKO4 software.* This plan uses the MOST ADVANCED ILEVEL TRAINING PROTOCOL developed by Dr. Andy Coggan, as well as the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Go to the TrainingPeaks WKO4 Education Center to find out more about this exciting software. When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO4 to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities. NEW INTENSIVE AND EXTENSIVE WORKOUTS! PROGRESSIVE AND FATIGUE RESISTANCE INTERVALS! INCREASE YOUR FUNCTIONAL RESERVE CAPACITY (FRC) AND YOUR TIME TO EXHAUSTION (TTE). ALL PLANS HAVE PREDICTED TSS AND NEW, STRUCTURED, ONGOING TESTING. Many of these new workouts are discussed in Coach Cusick’s FREE WKO4 webinars. Check out these awesome educational webinars here: https://www.youtube.com/playlist?list=PLOhzd0zmrJznNH_fz5oO9UwwVm_KXsLQ3. Choosing between Under 45 and Masters? Age isn’t as important as how much recovery you need. The Masters plan includes more recovery time, so if you recover quickly and want more work, choose the standard plan; if you want more recovery, choose the Masters plan. Choosing the right plan can be difficult. If you're confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at Kathy@velociouscyclingadventures.com. Our training plans are so powerful you won't need a coach! *If you do not train with power and/or do not have WKO4, you can still get other cutting-edge workouts in Tim’s 1.1-1.4 Winter Base Training or Spring Build Coggan Classic Training Levels plans.

Sample Day 2
1:00:00
50TSS
ENDURANCE RIDE W/ HIGH CADENCE DRILLS 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.
CADENCE DRILLS: 1 x 50 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
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
------
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
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 4
1:00:00
50TSS
ENDURANCE RIDE W/ HIGH CADENCE DRILLS 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.
CADENCE DRILLS: 1 x 50 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
TERRAIN: Flat to Rolling
------
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
1:30:00
75TSS
ENDURANCE RIDE W/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
------
MS1:
1 x 20 Min Tempo Interval
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
------
MS2:
Ride remaining 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
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
ENDURANCE RIDE W/ HC 1 MIN SPEED DRILLS 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.
CADENCE DRILLS: 10 x 1 Minute of high cadence (HC) speed pedaling (110+ RPM) resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 9
1:00:00
55TSS
DAY 1 VO2MAX TESTING CiTEST

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 ----- MS1: 3 x 90 Sec Opener Intervals TARGET: FTP/FRC (PW iLevel 5) REST: 3 Minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2: ------- MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test ------- CD: Cool Down 5-15 minutes TARGET: (PW: iLevel Z1) CADENCE: small chain ring

Tim Cusick
|
Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. Blending twenty years of expertise in training, racing, and data analytics with extensive and ongoing coach training, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, MTB pros Adam Bucklin and Zdenek Vobecky, and select age group racers.