WKO4 Power Duration Initial and Ongoing Testing

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

Velocious


WKO4 Power-Duration Testing Protocol


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

WKO4 iLevels training plan

This plan demonstrates the use of WKO4's Power-Duration Model and iLevels initial and ongoing testing protocols. It is designed to help coaches and self-coached athletes review and edit the use of test days. This is NOT a training plan.

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
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CiZ2

WU:
10-15 minutes 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 (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel Z1
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
ENDURANCE RIDE CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET:Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 6
1:30:00
75TSS
ENDURANCE RIDE W/TEMPO CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower RPM, then normal self selection, target 75 RPM
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm; vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET:Endurance (iLevel Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 minute of 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: iLevel 1
CADENCE: small chain ring

Sample Day 9
1:00:00
55TSS
DAY 1 VO2MAX TESTING CiTEST

WU:
10-15 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:
3 x 90-second opener Intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes easy riding after first two, then 3-5 minutes 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 VO2max test.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 10
1:00:00
60TSS
DAY 2 FTP TESTING CiTEST (PH)

WU:
10-15 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:
3 x 90-second opener intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes easy riding after first two, then 3-5 minutes after last interval to recover before MS2:
-------
MS2: 20-50 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 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 effort. Once complete, spin easy for 10 minutes in Endurance Zone. 
------
Duration by Phenotype:
**Sprint / Pursuiter: 50 Minutes
**All rounder: 30 Minutes
**TTer: 20 Minutes
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Tim Cusick
|
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.