Browse More Plans

12 Weeks to FAST - Classic Zones - 8-12 hrs/wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Velocious


12 Weeks to FAST


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures


WKO structured plan


Plan overview

Are you ready to jump back into training but don't quite have the foundation you want? This is the plan for you! Designed to build your threshold, then your VO2max and sprints, this plan will have you crushing your local group ride or your friends on Zwift in 12 weeks. The plan includes motivational tips each week and features structured workouts ready to load to your Garmin or smart trainer. Get ready for FAST!


The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, RGT, ErgVideo, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.


All our plans come with predicted TSS and ongoing testing, and they include the all-new progressive, fatigue resistance, intensive, and extensive workouts! Our training plans are so powerful you won't need a coach. Ride your best this season and CRUSH your buddies!


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips


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 and click here for a comparison chart of his major plans.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer over there, please email Coach Kathy Watts.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
9:41 hrs 3:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:41 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.