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12 Weeks to Crushing the Local Group Ride - WKO iLevels - 6-12 hours/week

Browse More Plans

12 Weeks to Crushing the Local Group Ride - WKO iLevels - 6-12 hours/week


Tim Cusick - Coach of World and National Champions

All plans by this Coach


12 Weeks

Plan Description

12 Weeks to Crushing the Local Group Ride

Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp

WKO iLevels training plan

Plan overview

Let's face it, this is the part most of us love about cycling: crushing our weekly group rides. Well, here is the plan for you! The plan focuses on the systems you need ready for these challenging rides. You'll build your threshold and also work on the short. punchy style you need for group rides, including 1-minute, 3-minute, and 5-minute efforts. No more getting dropped off the back! You'll surprise your friends and finish strong with the leaders.

This 12-week plan is geared toward the competitive cyclist who has some foundation training in place but wants structure and guidance to get faster and stronger in a short period of time. The plan uses WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.

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
- 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 x6
09:46:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
09:46:00 03:00:00
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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