Zwift Intervals and 8 week Pre-race tune up

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

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