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Zwift Racing - 8 Weeks to Zwift Fast - WKO iLevels

Browse More Plans

Zwift Racing - 8 Weeks to Zwift Fast - WKO iLevels


Tim Cusick - Coach of World and National Champions

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8 Weeks

Plan Description

Zwift Racing: 8 Weeks to Zwift Fast

written by Tim Cusick, TrainingPeaks WKO product leader and master coach with BaseCamp

WKO iLevels 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 comprehensive training plan uses WKO and the Power Duration Curve, which will individualize your workout prescription based on your data as you gain fitness. 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.

To use this plan, you will need to have a power meter and the TrainingPeaks WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO webinars.

Included with your plan:
- User guide
- Testing protocol
- Coaching tips and encouragement
- Free strength training routine from Menachem Brodie

Join the WKO Power Users group!
Click here to request to join our private Facebook group for WKO users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

We've got 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.

In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
08:45:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
08:45:00 02:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick


Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.

As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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