Save Your Season iLevels: 8 Weeks to High Performance Gravel Racing (WKO4 Coggan Power Curve)

Average Weekly Training Hours 09:43
Training Load By Week
Average Weekly Training Hours 09:43
Training Load By Week

Train with the coach of the world ITT champion Amber Neben and pro Emma Grant! If you're fast approaching your goal event(s) and realizing your fitness is not where you'd hoped it would be by now, this is the plan for you. It's not too late to save your season! This 8-week gravel racing training plan was created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. This plan uses WKO4 and the Power Duration Curve, which means that 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. Visit 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. 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!

Sample Day 2
1:30:00
80TSS
FTP TESTING CCTEST

WU:
10-15 minutes 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
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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. The rest for 15 minutes easy pedal before MS2.
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MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone (000w-000w). Your FTP is the power average for the 20-minute effort minus 5%.
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 3
1:45:00
95TSS
ENDURANCE W/TEMPO & CADENCE STANDS CiZ2

WU:
10-15 minutes warm up, progressing to iLevel 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
1 x 30 Minute Tempo Interval
During this time, complete the drills below.
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts where you alternate between 1 minute "HIGH CADENCE (90+ rpm)" and 1 minute standing "LOW CADENCE (65-70 RPM, big gear) spins (alternate for 10 minutes).
TARGET: Tempo (iLevel 3)
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Ride remaining prescribed time in Endurance Zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
1:30:00
85TSS
FTP MICROBURST INTERVALS CiZ4

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
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MS1:
4 x 10 Minute Microburst Intervals, which are 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval.
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
Ride any remaining time in your Endurance level.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 5
1:00:00
35TSS
ACTIVE RECOVERY: CORNERING DRILLS CiZ1

WU:
10-15 minutes warm up, progressing to Zone 1
TARGET: iLevel 1
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in your Active Recovery level (iLevel 1). Find a local parking lot, and using cones or islands, complete 20 x cornering drills.
TARGET: Active Recovery (iLevel 1)
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
Cadence: small chain ring

Sample Day 6
2:30:00
150TSS
EXTENSIVE FTP/FRC INTERVALS 4 x 6 GRAVEL CiZ5

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
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MS:
4 x 6 min FRC/FTP Intervals
TARGET: 85-90% of PDC 4min or general FTP/FRC (iLevel 5)
REST: 5 minutes easy riding between
CADENCE: self selected
**Ride all remaining time in endurance zone
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 7
2:45:00
155TSS
ENDURANCE RIDE W/TEMPO CiZ2

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
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MS1:
1 x 20 Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
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MS2:
Ride remaining prescribed time in Endurance Zone
TARGET: Endurance (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: iLevel 1
CADENCE: small chain ring

Sample Day 9
1:30:00
80TSS
SWEET SPOT INTERVAL (SSI) 3 x 15 CiZ4a

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
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MS:
3 x 15-Minute Sweet Spot Intervals (SSI)
TARGET: iLevel 4a
REST: 5 minutes easy riding between
CADENCE: Self selected, do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
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CD:
Cool down 5-15 minutes
TARGET: iLevel Z1
CADENCE: small chain ring

Tim Cusick
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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. 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, MTB pros Zdenek Vobecky, and numerous other professional and select age group racers.