4.2 MASTERS Winter Base Phase 2, Coggan WKO4 Power Duration Curve iLevels, 8-12 hrs/week, Wks 11-18

Average Weekly Training Hours 10:03
Training Load By Week
Average Weekly Training Hours 10:03
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 8-week Masters base building plan was created by coach Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. It is the next step after the 4.1 Winter Base Training plan, and it uses 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 3.1-3.4 Masters Winter Base Training or Spring Build Coggan Classic Training Levels plans.

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

WU:15-25 Min Warm Up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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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
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Ride easy for 5-10 minutes easy till recovered
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MS2:
1 x Medium duration Test
TARGET: Max power for identified MEDIUM duration from PD Curve review
CADENCE: Self selected
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Ride easy for 5-10 minutes easy till recovered
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MS3:
1 x Long duration Test
TARGET: Max power for identified LONG duration from PD Curve review
CADENCE: Self selected
Ride any remaining time in your Endurance zone.
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CD:
Cool Down 5-15 minutes
TARGET: iLevel 1
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: iLevel 2
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 (iLevel 4a)
CADENCE: Self selected
Ride any remaining time in your Endurance zone.
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CD:
Cool Down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

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
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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: iLevel 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
---------
MS:
2 x 20 Min Sweet Spot Interval (SSI)
TARGET: iLevel 4a
REST: 5 min between, easy riding
CADENCE: Self selected, do not let cadence drop as you fatigue
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CD:
Cool Down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 10
1:45:00
100TSS
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

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.