2018 - 4 Week Sharpen Up! with Zwift Workout Files

Average Weekly Training Hours 08:40
Training Load By Week
Average Weekly Training Hours 08:40
Training Load By Week

Welcome to the 4 week Sharpen Up plan for use on Zwift. The plan will do wonders to get that fine edge to reinforce your all around rider abilities. I have attached the workouts for you to place in your Documents/Zwift/Workouts folder. I prefer my athletes to do the intense workouts on the trainer using Zwift. This allows for precise and uninterrupted efforts. The recovery and endurance rides can be done at your choice. These zone 1 and 2 rides do not have Zwift workout files. On Zwift simply ride the flat course option and stay within the prescribed zones.
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If you have any questions feel free to email me at ncpowercoach@gmail.com or visit my website at www.HighPowerCoaching.com for the contact page.

Sample Day 1
1:00:00
40.6TSS
One Leggers & Fast Pedaling Active Recovery Day

10 x 1 minute one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Form very critical. Picture a box. Push your foot across the top, down the front, across bottom, unweighted leg on back of box. MOST important is across top and start down stroke at 1 o'clock position all the way down to 5 o'clock position.
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Then 10 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 75% FTP. Take 1 mins easy between each.

Sample Day 2
0:50:00
45.3TSS
McCarthy Build Up

The McCarthy Special is a workout that many, including me, find it impossible to pull off. Here is abbreviated and sane version that is a first step at improving your abilities. There is a step 2 and 3 workout available. Do this one twice per week with a few easier days between. Then do step 2 and 3 the same way. After 4 to 6 weeks you should have adapted to the demands and will succeed with the genuine McCarthy Special.

Sample Day 3
1:58:00
142.7TSS
FTP Shots!

INDOOR TRAINER
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WU 15 minutes, include 3x1 fast pedals at zone 3 (190w-250w).
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MS FTP shots are 2 minute, 1 minute, and 30 second efforts above FTP with minimal recovery.
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Rest is ONLY 1 minute between each effort and each change in duration for the entire workout.
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Looks like this;
5 x 2min, 105% FTP
1min easy after each 2 minute effort
5 x 1min, 110% FTP
1min easy after each 1 minute effort
5 x 30sec, 120% FTP
1min easy after each 1 minute effort
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Now ride an easy zone 1 and 2 for 10 minutes.
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Now repeat the set one more time then go easy for only 5 minutes and then finish with 12 minutes at SST (Sweet Spot) (88-93% of FTP).
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Cool Down 10 minutes in zone 1.

Sample Day 4
1:00:00
49TSS
Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.

Sample Day 5
1:25:50
68.9TSS
One Leggers & Fast Pedaling

Warm up for 10 minutes Zone 2.
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Now do 10 x 1 min one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Wattage not important, but form very critical.
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Then 15 minutes at Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 90% FTP. Take 2 mins easy between each.
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Finish up with 10 minutes at Zone 2 and cadence at 85-95.
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Cool down for 10 minutes.

Sample Day 6
2:00:00
112.8TSS
Zwift Group Ride

Join a Zwift group ride. NOT a race! Find a group that rides around 2.5 w/kg. Keep a cadence of 90-95 and enjoy!

Sample Day 7
1:30:00
89.9TSS
SST 3 x 15 Cadence

Warm up 15 minutes working into zone 3 by the end.
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Now do 3 x 15 minutes at SST (w). On the first effort ride at 75rpm, the next at 90rpm, the last one at 105rpm. Rest an easy 5 minutes between each effort. If you want to push through and do a straight 45 minutes at SST that is fine, but be sure to change cadence at each 15 minute mark (75, then 90, then 105 last).
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Cool down 10-15 minutes.

Paul Ozier
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High Power Coaching

Coaching beginner to elite athletes in road racing, mountain biking, and more.

Services range from plans that include monthly phone calls and once a week email up to weekly phone calls and unlimited email communications. One on one coaching is available for local athletes in the Fayetteville, NC area.

I also offer training plans for those riders that are looking for some structure without the option of a personal coach or contact Paul at www.HighPowerCoaching.com