3.4 MASTERS Full Season Plan, Classic Training Levels (Power, HR, RPE), 8-12 hrs/wk, structured

Author

Tim Cusick

All plans by this Coach

Length

26 Weeks

Typical Week

5 Bike, 1 Other, 2 Day Off, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

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

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Masters Full Season Training Plan


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

WKO structured plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 26-week Masters training plan was created by Tim Cusick and combines three separate plans for Masters: Winter Base 3.1 and 3.2 and Spring Builder 3.3, all using the Coggan Classic Training Levels. 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, ErgVideo, 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
- Tim Cusick's functional strength training program eBook
- Nutrition tips eBook from Anne Guzman

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:33

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Back to Plan Details

Sample Day 1

1:10:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

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 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 2

1:00:00
50TSS
ENDURANCE RIDE

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
------
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
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Zone 1/PE 2-3
CADENCE: small chain ring

Sample Day 3

1:10:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

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 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 4

1:00:00
25TSS
Active Recovery

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 5

1:30:00
75TSS
ENDURANCE RIDE W/TEMPO

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
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
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 Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 8

1:00:00
55TSS
DAY 1 VO2MAX 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
-------
MS1:
3 x 90-second opener intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 minutes easy riding after first two, then 3-5 minutes after last interval to recover before MS2.
-------
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.
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

3.4 MASTERS Full Season Plan, Classic Training Levels (Power, HR, RPE), 8-12 hrs/wk, structured

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