Save Your Season - 8 Weeks to High Performance Time Trialing - WKO iLevels - TT
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
Save Your Season: 8 Weeks to High Performance Time Trialing - with iLevels
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Train with the coach of champion Amber Neben and pro Emma Grant!
Our popular "8 Weeks to Peak" plans provide a great progressive build to use after you've established a good base foundation. They're also a great solution if you're approaching your goal event(s) and realizing your fitness is not where you'd hoped it would be by now. This 8-week gravel racing training plan uses WKO and the Power Duration Curve, which means that your workout prescription will be individualized based on your data following the PD 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 WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO webinars.
When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities.
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 and click here for a comparison chart of his major plans.
Join the WKO Power Users group!
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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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:48 hrs||3:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:48 hrs||3:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?