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Beginner 12 Week Training Plan POWER & HR (Zwift compatible)

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Beginner 12 Week Training Plan POWER & HR (Zwift compatible)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nicholas Smith

All plans by this Coach

Length

12 Weeks

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

This Training Plan is for any rider who is new to cycling and would like to advance their fitness but in an achievable way.

The plan works on slowly building your VO2, Strength and Endurance. It starts at an achievable 30 minutes or so for the intensive sessions (HIIT) and 1 hour for your endurance ride on the weekend. Through the duration of the plan it will build you up to eventually go onto another plan of standard duration.

This will help any rider be able to participate well in racing, MTB, Cyclo Cross and Road Racing (Circuit Racing) by the end of the Plan, or just enjoy your cycling more by being stronger at it.

The plan can be used on Zwift by attaching your Training Peaks account onto Zwift, where the workout will come out in the workout section. Please don't use ERG mode for your workouts. If you just ride as a normal workout the power could be higher but likewise you might need to ride easier than the power suggests as you might be feeling tired. ERG mode doesn't allow you to do this, meaning that you can't go harder or easier when you need to.With that said, Please DO use ERG mode for the Ramp Test at the beginning of the plan as the resistance needs to be set for this. obviously you can only use ERG if you have this function.

All the sessions have a description and should be read to help you complete the workout and to give you an understanding of what the workout is aiming to do for you. There are no tests after the first workout Test as you are better off doing the training and building your Strength (simply raise your FTP by a few Watts each time you start finding the workout getting too easy). as the intervals get longer though, you might feel you don't need to do this that often as your effort will just get longer.

Whilst the intensity sessions are set out on power, the endurance ride is set out on HR. The plan is done on Power otherwise as Zwift is a great interactive way to ride safely for new riders and young riders alike, however Endurance is always more exciting on the Road with family or Friends. (Heart rate alternatives to this plan are available.)

Once you have completed the plan, if you are interested, coaching and therefore feedback, both written and verbal are available. Please contact by the email address provided on the plan.

Have fun doing this plan, enjoy watching yourself get stronger & good luck.
Nick.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
03:07:00 01:50:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:07:00 01:50:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Nicholas Smith

Core Cycling

With over 15 years of Coaching experience, 35 years of riding experience and British Cycling Level 3 and Training Peaks qualifications, at Core Cycling, you will know you are getting the best Coaching in order to get the best out of your body with your time spent with us.

From Novice to Elite riders I can support you in getting the most out of yourself.

Demand More From Your Cycling!!


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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