Zwift Intervals and 8 week Pre-race tune up

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:40

Based on polarised training which has been shown to produce greater anatomical adaptations to V02max and lactate values than threshold, high intensity or high volume training alone.
The plan is a based on 6 sessions per week for 3 weeks with a de load on week four to three sessions.
8 Weeks total in preparation for A race.

Complete all sessions under 90 mins on Zwift. All other session's to be completed outdoors where possible.

Download the workout and add to Zwift:

FOR PC/MAC
Zwift workout files are saved under Documents/Zwift/Workouts as “.zwo” files.

If you have downloaded a new workout file and want to use it in Zwift, simply save it to Documents/Zwift/Workouts, then start up Zwift. Your workout will appear under the “Custom Workouts” category in the workouts list.

To further organise your custom workouts you can create directories under Documents/Zwift/Workouts and save your workouts to specific directories.

https://zwiftblog.com/load-custom-workouts/

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Sample Day 1
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 2
1:29:00
94.1TSS
80 % FTP HR or Power

Warm up Z1-3 for 20 mins then 60 mins at 80% FTP with 105% spike every 4:30", 10-15 mins cool down.

Sample Day 3
1:00:30
77.3TSS
Threshold Spiked efforts

Warm up in Z1-3
Then 20 mins (95% of FTP) with 10 x 30s hard (over 13
0% of FTP). To finsh 3 x 30 seconds hard sprints (all out!) with 3 minutes between. 
Finish with just easy and cruising riding for 20 mins

Sample Day 4
0:56:30
76.6TSS
4 x 4 at Z6

15 Min warm-up to 75% of HR peak or 80% ftp.
Into sets of 4 × 4 Min at 90–95% of HR peak or Zone 6 with 3 Min active recovery 
15 min cool-down at ~75% HRpeak

Sample Day 6
2:46:40
136.1TSS
Tempo with 6-8 5s sprints

Warm up for 45 mins up to zone 4. During the next 90 mins complete 6-8 reps of 5 seconds maximal effort sprints at peak power. These should be separated with 20 mins between zones 2-3. Focus on smooth cadence during the 20 mins and complete the sprints from a slower start speed. 45 mins of tempo work at Zone 3 to finish

Sample Day 7
1:29:00
94.1TSS
80 % FTP HR or Power

Warm up Z1-3 for 20 mins then 60 mins at 80% FTP with 105% spike every 4:30", 10-15 mins cool down.

Sample Day 8
0:56:30
76.6TSS
4 x 4 at Z6

15 Min warm-up to 75% of HR peak or 80% ftp.
Into sets of 4 × 4 Min at 90–95% of HR peak or Zone 6 with 3 Min active recovery 
15 min cool-down at ~75% HRpeak