5.2 Time Trial Power Build Phase, Coggan Classic, 8-12 hrs a week, Weeks 15-22

Average Weekly Training Hours 10:05
Training Load By Week
Average Weekly Training Hours 10:05
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! This 8-week plan is the second 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 4
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 5
1:00:00
60TSS
ENDURANCE RIDE W/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
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MS1:
1 x 10 Min Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: End (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
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 6
2:30:00
135TSS
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:
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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
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 7
2:30:00
135TSS
DAY 2 FTP 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:
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MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone (000w-000w). Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 9
1:30:00
100TSS
VO2MAX MICRO-INTERVALS 40/20 CCZ5

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
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MS:
5 x 6 Min VO2Max MicroIntervals of 40 seconds HARD / 20 Seconds EASY for a total of 6 minutes to equal one interval.
TARGET: HIGH VO2Max (PW Z5/HR Z5/REP 6-7) for the HARD, spin easy for the EASY.
REST: 5 minutes between intervals, easy riding
CADENCE: Self Selected
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 10
1:30:00
85TSS
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 11
1:30:00
95TSS
FTP DOUBLE PEAKS 3 x 15 CCZ4

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
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MS1:
3 x 15 Min FTP Double Peak Intervals. Start out each 15 minute effort at VO2MAX (Power Z5, HR Z5, RPE 6-7) and hold this for first 1 minute, then drop to TARGET FTP range. In the last minute of the interval, increase power back to VO2MAX (Power Z5, HR Z5, RPE 6-7 and finish strong!
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
CADENCE: Self selected
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Tim Cusick
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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. Blending twenty years of expertise in training, racing, and data analytics with extensive and ongoing coach training, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, MTB pros Adam Bucklin and Zdenek Vobecky, and select age group racers.