1.2 Winter Base Training Part 2, Coggan Classic Levels (Power, HR, PE), 8-12 hrs/wk, structured

Average Weekly Training Hours 10:28
Training Load By Week
Average Weekly Training Hours 10:28
Training Load By Week

Velocious


Winter Base Part 2 Training Plan


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

WKO4 structured plan

Plan overview
Train with the coach of world and national ITT champion Amber Neben! This 8-week base building plan was created by Coach Tim Cusick as the next step after our 1.1 Winter Base training plan. It is designed for the serious competitive cyclist and includes heart rate, power, and perceived exertion. All-new progressive, fatigue resistance, and intensive workouts! Includes predicted TSS and ongoing testing.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips

Need help loading your structured works to your device or smart trainer?
Click here to read instructions.

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.

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
1:15:00
65TSS
DAY 1 VO2MAX TESTING CCTEST

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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MS1:
3 x 90-Second Opener Intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes easy riding between/after first two, then 3-5 minutes after last interval to recover before MS2.
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MS2: 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 VO2Max test.
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CD:
Cool down 5-15 minutes
TARGET: PiLevel Z1
CADENCE: small chain ring

Sample Day 3
1:30:00
80TSS
DAY 2 FTP TESTING CCTEST

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
MS1:
3 x 90 Sec Opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 Minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover 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. Your FTP is the power average for the 20-minute effort minus 3-5%.
Ride any remaining time in your Endurance zone.
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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 4
1:30:00
95TSS
DAY 3 – ANAEROBIC CAPACITY TEST CCTEST

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
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MS1:
1 x 5 Min Opener Interval
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 5 minutes of easy riding then complete MS2
CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.
Ride any remaining time in your Endurance zone.
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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 5
1:00:00
25TSS
Active Recovery CCZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level/Zone 1 today. Take it easy and look at the scenery.

Sample Day 6
2:30:00
130TSS
DAY 4: NP Sprint Test CCTEST

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
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NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
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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.
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MS2:
Finish remaining time as Endurance Ride
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 3-4)
CADENCE: Self selected
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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 7
2:45:00
140TSS
ENDURANCE RIDE W/FR TEMPO CCZ2

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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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Zone 2/PE 4-5)
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 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
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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 9
1:15:00
75TSS
SWEET SPOT INTERVAL (SSI) 2 x 20 CCZ3

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2 / HR Z2 / PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
2 x 20 Minute Sweet Spot Interval (SSI)
TARGET: 88-93% of FTP (PW Level 3.5 / HR Zone 3.5 / PE 6-7)
REST: 5 minutes easy riding between
CADENCE: Self selected, do not let cadence drop as you fatigue
Ride all remaining time in Endurance Level 2
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CD:
Cool down 5-15 minutes
TARGET: PW Z1 / HR Zone 1 / PE 2-3
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.