6.4 Full Season Power Time Trial, Coggan WKO4 PD Curve iLevels, 8-12 hrs a week, 26 wks

Average Weekly Training Hours 09:34
Training Load By Week
Average Weekly Training Hours 09:34
Training Load By Week

Velocious


Full Season Time Trial Training Plan with iLevels


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 iLevels training plan

Our WKO4 power-duration-based iLevels plans will make the difference in your training this season.


This 26-week time trial training plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben. Your workout prescription will be individualized based on your data following the Power-Duration Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season.

To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars.

These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). Includes predicted TSS and ongoing testing. Our full-season plans include a free Functional Strength eBook and a sports nutrition tips eBook.

Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- WKO4 chart to help determine workout targets
- Testing protocol
- Coaching comments and tips
- Tim Cusick's functional strength program eBook
- Nutrition tips eBook from Anne Guzman

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

Join the WKO4 Power Users group!
Click here to request to join our private Facebook group for WKO4 users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day 2
1:30:00
75TSS
ENDURANCE RIDE W/ HC 1 MIN SPEED DRILLS CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: PW Z2
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)
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
CADENCE: small chain ring

Sample Day 3
1:00:00
55TSS
ENDURANCE RIDE CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: PW Z2
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)
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
CADENCE: small chain ring

Sample Day 4
1:30:00
80TSS
ENDURANCE RIDE W/ HIGH CADENCE DRILLS CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: PW: Z2
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)
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
CADENCE: small chain ring

Sample Day 5
1:00:00
45TSS
Active Recovery CiZ1

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

Sample Day 6
2:00:00
120TSS
ENDURANCE RIDE W/ FR TEMPO CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: PW Z2
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)
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)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
------
CD:
Cool Down 5-15 minutes
TARGET: PW Z1
CADENCE: small chain ring

Sample Day 7
2:00:00
115TSS
PROGRESSIVE ENDURANCE RIDE CiZ2

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: PW Z2
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) each segment, ending the ride with the hardest effort for the last segment.
TARGET: End (PW Z2)
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
CADENCE: small chain ring

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

WU:
10-15 min Warm Up, progressing to Zone 2
TARGET: PW iLevel Z2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS1:
3 x 90 sec Opener Intervals
TARGET: FTP/FRC (PW iLevel 5)
REST: 3 min between of easy riding after first two, then 3-5 min after last interval to recover before MS2
-------
MS1: 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: iLevel Z1
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With 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 former ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.