2.4 Full Season Plan, Coggan WKO4 Power Duration Curve iLevels, 8-12 Hrs/wk, Wks 1-26

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


Full-Season Training Plan with iLevels


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

Is this plan for me?

Is this plan for me

WKO4 iLevels plan

Training iLevels are based on your PD Curve, individualized for you!


This 26-week plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben. It combines three separate plans (Winter Base 1 and 2 and Spring Builder), all using WKO4 and the Power-Duration Curve. 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.


This plan includes:
- Instruction guide (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Tim Cusick's functional strength eBook
- Nutrition tips eBook from Anne Guzman

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.

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.

Join the WKO4 Power Users group!
Click here to request to join our private Facebook group for WKO4 users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

Questions?
Click here to view a list of frequently asked questions about our plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day -12
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel Z2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -11
1:00:00
50TSS
ENDURANCE RIDE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: 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: iLevel 1
CADENCE: small chain ring

Sample Day -10
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -8
1:30:00
75TSS
ENDURANCE RIDE W/TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection, target 75 rpm
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: 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: iLevel 1
CADENCE: small chain ring

Sample Day -7
1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
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), riding 1-2 minutes between HC efforts in your endurance zone
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -1
2:00:00
110TSS
DAY 4: NP Sprint Test

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
-------
MS1: 6 x 50-yard Small Ring Sprints (39:16)
Start each sprint rolling at about 12 mph in little ring and then spin up to fast pedal power (target cadence 120 and above). Rest 2-3 minutes between sprint efforts. Recover with 5-10 minutes of easy spinning and then complete MS2.
-------
MS2:
Ride any remaining time in your Endurance zone.
TARGET: iLevel 2
CADENCE: Self selected
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 35
2:45:00
135TSS
ENDURANCE RIDE W/FR TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: ILevel 2
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2:
For the last 50-60 minutes of ride, pick up the effort to solid tempo zone.
TARGET: iLevel 3
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.