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

This plan demonstrates the use of WKO4 Power Duration iLevel initial and ongoing testing protocols and is meant for coaches or self coached athletes to review and edit the use of the test days. This is not a TRAINING PLAN.

Sample Day 2
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE 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 iLevels Z2)
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: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
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
------
MS:
Ride prescribed time in Endurance zone
TARGET: PW: 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: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 4
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE 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 iLevels Z2)
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: PW: iLevel Z1
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: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 20 minutes 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 iLevels Z2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
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: 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 iLevels 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: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 9
1:00:00
55TSS
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
-----
MS1:
3 x 90 sec opener Intervals
TARGET: FTP/FRC (PW iLevel 5)
REST: 3 minutes between of 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 Vo2 Max test.
-------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

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

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 90 sec opener intervals
TARGET: FTP/FRC (PW iLevel 5)
REST: 3 minutes between of 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 Z2 Endurance Zone (000w-000w). 
------
Duration by Phenotype:
**Sprint / Pursuiter: 50 Minutes
**All rounder: 30 Minutes
**TTer: 20 Minutes
-------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Tim Cusick
|
Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. Blending twenty years of expertise in training, racing, and data analytics with extensive and ongoing coach training, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, MTB pros Adam Bucklin and Zdenek Vobecky, and select age group racers.