1.4 Full Season Plan - Intermediate - Classic Zones - 8-12 hrs/week
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Full Season Training Plan
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Train with the coach of national and world ITT champion Amber Neben! This 26-week training plan was created by Tim Cusick and includes three separate plans (Winter Base 1 and 2 and Spring Builder), all using the Coggan Classic Training Levels. It is designed to progressively get you fitter throughout your off season and build into the current season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle. The workouts are built for 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 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.
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 and click here for a comparison chart of his major plans.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:02 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||10:02 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor