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Titanium Foundation 2020 - Weeks 9 thru 12 - The Final Push


Paul Ozier

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4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based base period

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Plan Description

The Final Push to Titanium Status - Next Season Begins Now!

ZWIFT® is a great platform to use with this plan.

This plan is designed for a rider to build an unstoppable fitness base. After a long season of racing and training, this plan is the perfect next step in building a solid foundation for the coming race season. Don't slack off now and be starting over in Spring. Build upon your 2019 fitness and actually improve over the next 4 weeks, and come out ready to tweak your race fitness. You will be far ahead of the competition.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 4 week plan (This is weeks 9 through 12 of the full 12 week plan). Typically in the past a lot of riders would slog away for hours at zone 1 and 2 through the Winter. This plan is different and will take an already fit rider through some base work of various levels, touching on workouts you never experienced in your base fitness months. This plan includes not only zones 1 and 2, but we hit on zones 3 and 4 regularly. The intensity is not body crushing or overloading, but it is work that will have you strong and solid as you approach Spring. The higher intensity race prep intervals will be supported by a huge aerobic base, a strength that gives you confidence, but did not fatigue you over and over through the base period. Train smart for the next 4 weeks with this plan as you complete the 12 weeks. There will be a new you in the 2020 season.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Previous season of riding and/or racing

Workout Builder Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience


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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:12 hrs 2:30 hrs
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Workouts Per Week Weekly Average Longest Workout
7:12 hrs 2:30 hrs
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Paul Ozier

Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.

Sample Day 1

Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 2

Tempo 2x20

Warm up 10 mins at 65% of FTP.
Now do 2x20min Tempo efforts. Nothing too hard. Focus on a smooth and steady power. Nice comfortable cadence.
Easy 5mins active recovery between efforts.
Cool down 10 mins.

Sample Day 3

FTP Cadence Pyramid 3 x 7

Warm Up 15 minutes, include 1 x 1 min fast pedals and 1 x 2 minutes zone 2 building to zone 4 in last 30 seconds. Then give yourself 2 minutes easy before starting main set.
MS - 3 x 7 min at zone 4 cadence pyramids. maintain watts in zone 4, 1 min cadence at 90rpm, then shift one gear harder and maintain zone 4 for 1 min, but cadence drops to 85ish, then shift one gear harder again as cadence drops to 75ish, still zone 4, then again to 70rpm, reverse the process and increase cadence each minute as you go to an easier gear. So cadence should look like this; 90,85,75,70,75,85,90 all with watts "in" zone 4 and 1 minute at each cadence. Zone 4 does not mean you have to be pushing 100% of FTP at all time, just stay in the 91-105% window. Some gears you may find watts lower or higher than FTP and cadence slightly off from the rpm listed, just get close as you can.
Go easy 5 minutes between each interval.
Cool Down 10 minutes easy zone 1 spinning.

Sample Day 4

Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 5

Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.
Tomorrow is a HUGE effort. Keep your discipline today and save it for tomorrow.

Sample Day 6

SST Max Time

Warm up 15 minutes, include 3 x 1 minute fast pedals to get the blood flowing. Get in 2 or 3 mins easy before starting SST.
Today I want you to focus on a solid steady effort. The goal is to ride sweet spot as long as you can. It is tough, but you will feel like a job well done after the work. Get into SST watts (88-93% of FTP) and work to maintain that average. 30 minutes is a good start, but you have already done that a few weeks back,as well as 50 minutes. 60 minutes is a very nice effort (remember FTP is harder than SST, and FTP is your true 1 hour go for more than 60 minutes). 90 mins would be fantastic. 120 minutes and you will break into new territories!(and yes it can be done).
CD 15 mins and get in a recovery drink a.s.a.p. followed by a healthy meal.

Sample Day 8

FTP Shots!

Zwift File Attached.

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