This is a 12 week Sweet Spot focused base plan for athletes getting ready for their season and can be utilized by most athletes no matter their discipline.
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-Core and hip strength / stability routines.
-Daily e-mail workout reminders.
-TrainingPeaks mobile app (iOS and Android).
-Easy workout export to your Zwift account / Garmin / Wahoo.
-Short workouts during the week and longer over the weekends to respect your training time availability.
-Many changes in interval duration and intensity to keep things interesting and reduce the monotony if being done on a trainer.
-Progressive overload week by week, proven to bring results! This plan starts at 380 TSS/week and ends at 610 TSS/week.
The intermediate plan is perfect for the Cat 3/4 cyclist, those who have been training for 3+ seasons, or placing in the top 25% in their age group category.
Shayne Gaffney is the founder of GC Coaching and one of the most prolific workout designers in cycling. He has authored much of Zwift's workout content and built its "Build Me Up," "Pebble Pounder," and "201: Your First 5K" plans. He is a USAC Level 1 and Precision Nutrition Level 1 certified, with work published in Bicycling, Triathlete, TrainingPeaks, and Zwift Insider.