Zwift Racing: 8 Weeks to Zwift Fast
written by Tim Cusick, TrainingPeaks WKO product leader and master coach with BaseCamp
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.
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 us directly.
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.