Sharpen Up for 2020! Do It On ZWIFT - 4 Weeks

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Sharpen Up for 2020! Do It On ZWIFT - 4 Weeks


Paul Ozier

All plans by this Coach


4 Weeks

Typical Week

1 Other, 6 Bike, 1 Day Off

Longest Workout

2:25 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based

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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Includes Structured Workouts

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

Learn More about Structured Workouts.

Faster on Zwift, and the Road

ZWIFT® is a great platform to use with this plan.

This plan is designed for the road cyclist training to race Zwift or the real world. The goal of this plan is to develop your skills and abilities to fare very well on Zwift as well as the real world races.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 4 week plan. The plan will do wonders to get that fine edge to reinforce your all around rider abilities. Zwift is a unique platform that has different demands than real world riding and racing. Real world is improved by the Zwift style of riding, and vice versa. The online platforms have opened a new feel for training that actually helps riders, particularly with FTP and/or the ability to pedal non stop under heavy workloads.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Racing fitness or similar experience
Zwift Account or similar

Workout Builder Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience


Zwift is a registered trademark of Zwift, Inc.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:30

Paul Ozier

Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.

Sample Day 1

McCarthy Build Up

The McCarthy Special is a workout that many, including me, found impossible to pull off. Here is abbreviated and sane version that is a first step at improving your abilities.

Sample Day 2

FTP Shots!

WU 15 minutes, include 3x1 fast pedals at zone 3 (190w-250w).
FTP shots are 2 minute, 1 minute, and 30 second efforts above FTP with minimal recovery.
Rest is ONLY 1 minute between each effort and each change in duration for the entire workout.
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
Now ride an easy zone 1 and 2 for 10 minutes.
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).
If you are limited on time do only 1 set+ the SST at the end.
Cool Down 10 minutes in zone 1.

Sample Day 3

Endurance 1 Hour

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

Sample Day 4

One Leggers & Fast Pedaling

Warm up for 10 minutes Zone 2.
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.
Then 15 minutes at Zone 2.
Now do 10 x 1 min fast pedaling with cadence at 100+ at 90% FTP. Take 2 mins easy between each.
Finish up with 10 minutes at Zone 2 and cadence at 85-95.
Cool down for 10 minutes.

Sample Day 5

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 6

SST 3 x 15 Cadence

Warm up 15 minutes working into zone 3 by the end.
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).
Cool down 10-15 minutes.

Sample Day 8

Power Bogs - Standing

Warm up 15-20 mins followed by 3 mins max watts seated. GO, GO, GO! Then take a 5 min easy spin.
Then do 15 x 30 secs starting in hardest gear at 5-8 mph. Tighten your abs and grab those bars tight!! Keep them both tight during each effort. Stand and stay standing while striving for 80 rpm within 30 secs. You should be bogged down and pushing to stay up!! This exercise is to build your muscular strength. Take it easy for 1 min. between each effort. After the 15 efforts, I want to you to ride 30 mins @ SST (Sweet Spot 88-93% of FTP) keeping that cadence at 90-100.
Cool down 10-15 minutes.

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