Zwift Racing - 8 Weeks to Zwift Fast - Classic Zones, Power, HR, PE - structured workouts

Author

Tim Cusick

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 7 Bike

Longest Workout

2:00 hrs

Plan Specs

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

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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.

Zwift Racing: 8 Weeks to Zwift Fast


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 8-week plan will prepare you to make the most of your Zwift training and get you ready to step up onto the Zwift virtual podium! The plan is designed for intermediate/advanced cyclists who already have a general base fitness and are ready to take their Zwift riding to the next level.

So you want to be "Zwift fast?" Training for success in Zwift races means you need a high Functional Threshold Power (FTP) and strong anaerobic capabilities. This plan contains two distinct cycles. Cycle 1 focuses on raising your FTP with training formats that will also help you maintain your ability to change speeds and hang in the fast pack. Cycle 2 focuses on building your anaerobic capabilities with double workouts that will really challenge you and push you to your Zwift peak!

This innovative training plan uses Coggan Classic levels and is designed for use with power, heart rate, or perceived exertion. It includes testing, a Zwift race day taper at the end, and exciting new workouts like back-to-back intensity days, micro-intervals, and new secret double workouts to push you to your peak! You'll also get lots of Coach Cusick training tips.

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
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips and encouragement

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: 09:07

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

1:30:00
100TSS
ZWIFT FTP TEST

Complete the Zwift FTP test. I recommend you do the one-hour version, but the twenty-minute tends to be a pretty good estimate. Here's some info on how to complete: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-Used-in-Zwift-

Sample Day 2

1:30:00
69.3TSS
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), leaving 1-2 minutes between HC efforts
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3

1:30:00
92.2TSS
CLASSIC FTP INTERVALS 3 x 10

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:
3 x 10-Minute FTP Builder Intervals
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 10 minutes easy riding between
CADENCE: Self selected, but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 4

0:45:00
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

2:00:00
109.9TSS
(ALT) ENDURANCE W/FR TEMPO & CADENCE STANDS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/RPE 2-4
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 30-minute Tempo Interval (LATE IN WORKOUT)
During this time, complete the drills below.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts alternating between 1 minute standing "HIGH CADENCE (90+ rpm)" and 1 minute standing "LOW CADENCE (65-70 RPM big gear)" (alternate for 10 minutes).
TARGET: Tempo (PW Z3/HR Z3/RPE 5-6)
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/RPE 2-4)
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/RPE 2-3
CADENCE: small chain ring

Sample Day 6

2:00:00
93.9TSS
ENDURANCE RIDE

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.
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

1:30:00
96.8TSS
ZWIFT SPEED FTP INTERVALS

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:
Today we're doing 3 x 10-minute start intervals focused on getting your body ready for the hard starts that MTB racing is known for.
For each interval, start in your VO2Max training level (PW Z5/HR Z5/PE 7-8) from a full stop for 1 minute. Then settle in at Threshold (PW Z4/HR Z4/PE 6-7) for 9 more minutes (for a total of 10). Spin easy for 5-10 minutes between intervals.
Ride all remaining time in your Endurance zone (PW Z2/HR Z2/PE 4-5).
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Zwift Racing - 8 Weeks to Zwift Fast - Classic Zones, Power, HR, PE - structured workouts

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