5.1 Time Trial Foundation Phase, Coggan Classic (Power, HR, RPE), 8-12 hrs a week, Weeks 1-14

Average Weekly Training Hours 10:06
Training Load By Week
Average Weekly Training Hours 10:06
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! This 14-week plan is the first portion of the 5.4 Full Season Time Trial 26-week plan developed by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. Built with the Coggan Classic Training Levels, this plan will make the difference in your training this season! It is designed for the serious competitive cyclist and includes power, heart rate, and perceived exertion. All-new progressive, fatigue resistance, and intensive workouts! All plans have predicted TSS and new structured ongoing testing. Choosing the right plan can be difficult. If you're finding yourself confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at kathy@velociouscyclingadventures.com. Our training plans are so powerful you won't need a coach!

Sample Day 2
1:30:00
75TSS
ENDURANCE RIDE W/ HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 3
1:00:00
55TSS
ENDURANCE RIDE CCZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 4
1:30:00
80TSS
ENDURANCE RIDE W/ HIGH CADENCE DRILLS CCZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 5
1:00:00
45TSS
Active Recovery CCZ1

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery.

Sample Day 6
2:00:00
120TSS
ENDURANCE RIDE W/ FR TEMPO CCZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85- 105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to Rolling
-----
MS2: For the last 20 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
------
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 7
2:00:00
115TSS
PROGRESSIVE ENDURANCE RIDE CCZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 3-4)
CADENCE: Self selected, to make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 9
1:00:00
65TSS
DAY 1 VO2MAX TESTING CCTEST

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
MS1:
3 x 90 Sec Opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 Minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:
-------
MS2: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test
-------
CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Tim Cusick
|
Velocious Endurance Coaching

As the TrainingPeaks WKO4 Product Leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. His expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, Road Pro Emma Grant, MTB pros Zdenek Vobecky, and numerous other professional and select age group racers.