2.4 Full Season - Beginner - WKO iLevels - 8-12 hours/wk
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Full-Season Training Plan with iLevels
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Training iLevels are based on your PD Curve, individualized for you!
This 26-week plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben, 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.
This plan combines three separate plans (Winter Base 1 and 2 and Spring Builder), all using WKO and the Power-Duration Curve. Your workout prescription will be individualized based on your data, following the Power-Duration Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season.
This plan includes:
- Instruction guide (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Tim Cusick's functional strength eBook
- Nutrition tips eBook from Anne Guzman
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 Coggan 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. Visit TrainingPeaks to find out more about WKO or watch Coach Cusick’s free educational WKO webinars.
These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing.
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.
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.
Click here to view a list of frequently asked questions about our 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|
|10:01 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||10:01 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter