WKO Power Duration Initial and Ongoing Testing

Author

Tim Cusick

All plans by this Coach

Length

3 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike

Longest Workout

2:45 hrs

Plan Specs

cycling beginner intermediate advanced masters power based tss based

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Summary

WKO Power-Duration Testing Protocol


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

WKO iLevels training plan

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

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Stats

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

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Back to Plan Details

Sample Day 1

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

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 2

1:00:00
50TSS
ENDURANCE RIDE

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 3

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

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 5

1:30:00
75TSS
ENDURANCE RIDE W/TEMPO

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:
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 6

1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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: 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 8

1:00:00
55TSS
DAY 1 VO2MAX TESTING

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 9

1:00:00
60TSS
DAY 2 FTP TESTING (by phenotype)

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

WKO Power Duration Initial and Ongoing Testing

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