3.3 MASTERS Build Phase, Coggan Classic Levels (Power, HR, RPE) 8-12 hrs/wk, wks 19-26

Average Weekly Training Hours 10:11
Training Load By Week
Average Weekly Training Hours 10:11
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! This 8-week Masters spring builder training plan was created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. It is the next step after the 1.2 Winter Base Training plan and uses the Coggan Classic Training Levels. It is designed for the serious competitive cyclist and includes HR, Power, and Perceived Exertion. All-new progressive, fatigue resistance, and intensive workouts! All plans include predicted TSS and new, structured, ongoing testing. Choosing between Under 45 and Masters? Age isn’t as important as how much recovery you need. The Masters plan includes more recovery time, so if you recover quickly and want more work, choose the standard plan; if you want more recovery, choose the Masters plan. Choosing the right plan can be difficult. If you're 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 2
1:30:00
65TSS
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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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.
Ride any remaining time in your Endurance zone.
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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 3
1:30:00
80TSS
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. Your FTP is the power average for the 20-minute effort minus 3-5%.
Ride any remaining time in your Endurance zone.
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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 4
1:30:00
100TSS
DAY 3 – ANAEROBIC CAPACITY TEST 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
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MS1:
1 x 5 Min Opener Interval
TARGET: FTP (PW Z4/HR Z4/RPE 6-7)
REST: 5 minutes of easy riding then complete MS2
CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.
Ride any remaining time in your Endurance zone.
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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
150TSS
DAY 4: NP Sprint Test & VO2MAX WORKOUT 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
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NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
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MS1: 6 x 50-yard Small Ring Sprints (39:16). Start each sprint rolling at about 12 mph in little ring and then spin up to fast pedal power (target cadence 120 and above). Rest 2-3 minutes between sprint efforts. Recover with 5-10 minutes of easy spinning and then complete MS2.
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MS2:
4 x 4 min VO2Max Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 5 min between, easy riding
CADENCE: self selected
Ride any remaining time in your Endurance zone.
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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
3:00:00
180TSS
ENDURANCE RIDE W/ FR 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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MS:
Ride 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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MS2:
For the last 55 minutes of ride, pick up the effort to solid tempo zone.
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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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
95TSS
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:
4 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
Ride any remaining time in your Endurance zone.
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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
75TSS
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
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (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

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.