6.2 Time Trial Power Build Phase, Coggan WKO4 PD Curve iLevels, 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! Our WKO4 power-duration-based iLevels plans will make the difference in your training this season. This 8-week time trial training plan was created by Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. 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). All our plans include predicted TSS and ongoing testing. Included with all our full-season plans are a free Functional Strength eBook and a sports nutrition tips eBook. If you have questions or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at kathy@velociouscyclingadventures.com.

Sample Day 4
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 iLevel 1 today. Take it easy and look at the scenery.

Sample Day 5
1:00:00
60TSS
ENDURANCE RIDE W/TEMPO CiZ2

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
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MS1:
1 x 20 min Tempo Interval
TARGET: Tempo (PW iLevel Z3)
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: Endurance (PW iLevel Z2)
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 min
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 6
2:30:00
135TSS
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
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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
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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
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CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 7
2:30:00
135TSS
DAY 2 FTP 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
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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
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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 Zone 2. 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: iLevel Z1
CADENCE: small chain ring

Sample Day 9
1:30:00
100TSS
EXTENSIVE FTP/FRC MICRO INTERVALS 40/20 CiZ5

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
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MS:
5 x 6 min FTP/FRC MicroIntervals of 40 seconds HARD / 20 seconds EASY for a total of 6 minutes to equal one interval.
TARGET: 95% of PDC 6min for 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: iLevel Z1
CADENCE: small chain ring

Sample Day 10
1:30:00
85TSS
PROGRESSIVE ENDURANCE RIDE CiZ2

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
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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: Endurance (PW iLevel Z2)
CADENCE: Self selected. To make this more challenging, increase avg rpm with each segment along with effort.
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CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 11
1:30:00
95TSS
FTP DOUBLE PEAKS 3 x 15 CiZ4

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
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MS1:
3 x 15 min FTP Double Peak Intervals. Start out each 15min effort at FTP/FRC (105% of PDC 15 min) and hold this for first 1 minute, then drop to TARGET FTP range. In the last minute of the interval, increase power back to FTP/FRC (105% of PDC 15 min) and finish strong!
TARGET: FTP (iLevel Z4)
CADENCE: Self selected
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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 current ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.