6.3 Time Trial Power Race Prep, Coggan WKO4 PD Curve iLevels, 8-12 hrs a week, Weeks 23-26

Average Weekly Training Hours 06:41
Training Load By Week
Average Weekly Training Hours 06:41
Training Load By Week

Time Trial Power Race Prep 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 4-week time trial race prep 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

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 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
------
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
------
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
------
CD:
Cool Down 5-15 min
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 6
2:30:00
125TSS
PD CURVE UNSTRUCTURED TEST (short/medium)

WU:
15-25 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS1:
2 x Short duration Test
TARGET: Max power for identified SHORT duration from PD Curve review
REST: Rest for 5 minutes between, easy spinning
CADENCE: Self selected
-----
Ride easy for 5-10 minutes easy till recovered
-----
MS1:
6 x Medium duration Test (FIRST ONE MAX, MAX, MAX)
REST: Rest for 1:1.5 ratio
TARGET: Max power for identified MEDIUM duration from PD Curve review
CADENCE: Self selected
------
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 7
2:30:00
125TSS
PD CURVE UNSTRUCTURED TEST (Long)

WU:
15-25 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS1:
1 x Long duration test
TARGET:
REST: 5 minutes easy riding between
CADENCE: Self selected
-------
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 9
1:15:00
85TSS
EXTENSIVE FTP/FRC INTERVALS 6 x 4 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
-----
MS:
6 x 4 min FTP/FRC Intervals
TARGET:92- 95% of PDC 4 min or general FTP/FRC (PW:ilevel 5)

REST: 4 min between, easy riding
CADENCE: self selected
*Ride all remaining time in endurance zone
-----
CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 10
1:30:00
90TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS 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
------
MS:
Ride prescribed time in Endurance zone
TARGET:Endurance (PW iLevel Z2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to Rolling
------
CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 11
1:30:00
85TSS
FTP INTERVALS 3 x 15 Min 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
-------
MS1:
3 x 15 Min FTP Builder Intervals.
TARGET: FTP (PW iLevel Z4)
REST: 10 min between, easy riding
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available).
-------
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.