4.3 MASTERS Spring Build Phase, Coggan WKO4 Power Duration Curve iLevels, 8-12 hrs/wk, Weeks 19-26

Average Weekly Training Hours 10:09
Training Load By Week
Average Weekly Training Hours 10:09
Training Load By Week

Velocious


Masters Spring Build Phase Plan with iLevels


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

WKO4 iLevels plan

Our WKO4 power-duration-based iLevels plans will make the difference in your training this season.


This 12-week masters spring training plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben. 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. Our full-season plans include a free Functional Strength eBook and a sports nutrition tips eBook.

Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- WKO4 chart to help determine workout targets
- Testing protocol
- Coaching comments and tips

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 training plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day 2
1:30:00
90TSS
PD CURVE UNSTRUCTURED TEST

WU:
15-25 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:
2 x Short Duration Test
TARGET: Max power for identified SHORT duration from PD Curve review
REST: 5 minutes easy riding between
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS2:
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 till recovered
-----
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.
-----
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
------
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
1:30:00
80TSS
EXTENSIVE FTP/FRC INTERVALS 4 x 5 CiZ5

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
4 x 5 min FRC/FTP Intervals
TARGET: 85-90% of PDC 5 Min or general FTP/FRC (PW iLevel 5)
REST: 4 min between, easy riding
CADENCE: self selected
**Ride all remaining time in endurance zone
-----
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
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
150TSS
EXTENSIVE FTP/FRC INTERVALS 4 x 8 CiZ5

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
4 x 8 min FRC/FTP Intervals
TARGET: 85-90% of PDC 8 Min or general FTP/FRC (PW iLevel 5)
REST: 4 min between, easy riding
CADENCE: self selected
**Ride all remaining time in endurance zone
-----
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 7
3:00:00
180TSS
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
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: iLevel Z1)
CADENCE: small chain ring

Sample Day 9
1:30:00
95TSS
EXTENSIVE FTP/FRC MICRO-INTERVALS 40/20 CiZ5

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:
4 x 6 Min FTP/FRC MicroIntervals of 40 seconds HARD / 20 Seconds EASY for a total of 6 minutes to equal one interval.
TARGET: 95% of PDC 6min for HARD, spin easy for the EASY.
REST: 5 minutes between intervals, easy riding
CADENCE: Self Selected
Ride any remaining time in your Endurance zone.
------
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 former ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.