No Time to Train - 2020 - Effective Time Limited Training Plan - 5 Weeks
Stay Fit, Sharp, and Ready - Even on Limited Training Time
ZWIFT® is a great platform to use with this plan.
This plan is designed for the rider that has very limited training time each week. The goal of this plan is to help a rider maintain cycling fitness, keep the legs loose and sharp, and ready for the time they can get back to a full riding schedule.
The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.
This is a 5 week plan. Each week contains two weekday workouts and a Saturday and Sunday workout. Workouts are designed to keep fitness in all areas of cycling demands. Leg speed, Power, VO2, Force are all covered in the workouts. The plan can be used over and over. These short workouts are great for that 'emergency' workout day when your 3 hour ride plans turned into only an hour! A few bonus workouts are added for you to use when you have that extra day or two to workout. Any day you have extra time you can simply add 30-60 minutes or more after the prescribed workout.
We recommend you have the following abilities before beginning this plan:
Recent cycling fitness
Ability to ride 2 hours
Workout Files. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.
Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience
Zwift is a registered trademark of Zwift, Inc.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||3:54 hrs||1:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:54 hrs||1:15 hrs|
Sample Day 1
Warm up 10 minutes by spinning 90-100 rpm in a light gear, zone 2.
Then do 20 x 1 minute @110 rpm, not a hard effort. Watts in zone 3. 1 minute easy between.
Then an easy 10 minutes zone 1 to cool down.
Sample Day 3
This simulates climbing, lower cadence, high power.
4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Power at 85-90% of FTP.
Sample Day 5
3 x 10 minutes at Tempo. On the first effort ride at 75 rpm, the next at 90 rpm, the last one at 100-105 rpm. Rest an easy 5 minutes between each effort.
Sample Day 6
Sample Day 8
Warm Up 15 minutes. Include 3 x 1 min fast pedals and 1 x 3 min at zone 3 95 rpm. Easy 2-3 minutes before main set.
MS - 3 x 5 min constant cadence zone pyramids. Start in a gear that allows 90-95 rpm and in zone 3 watts. Each minute we will be shifting; one gear harder (2 times) and then back down (2 times) all while maintaining 90-95 rpm. Watts should start in zone 3 for the first minute, shift one gear harder watts go to zone 4, and by the second shift up you should be in zone 5 (minute 3). Then shift down watts fall in to zone 4, down again for minute 5 and watts should be back at zone 3. Go 3 to 5 minutes easy between each interval.
Using the workout download on an indoor trainer will control the resistance so no shifting is required. Just be sure to maintain 95 rpm during the 3 five minute intervals.
Cool Down 10 minutes easy spinning.
Sample Day 10
FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.
Sample Day 12
3 x 10 min at FTP. Easy 5 minutes between efforts.