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CONQUER COVID-19 - 8 Week Threshold Builder - Classic Zones 8-12 hr/wk

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
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Length

9 Weeks

Plan Specs

cycling intermediate advanced masters power based hr based tss based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Conquer COVID: 8-Week Threshold Builder Plan


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


WKO structured training plan


Train with the coach of champion Amber Neben and pro Emma Grant!

The reality of a world dealing with COVID-19 is a lot of anxiety, stress, negativity, and event/race cancellations. Many cyclists are forced to stay inside on the trainer, while some simply choose to stay inside and some can safely ride outdoors. Coach Tim has designed this training plan to build your FTP gradually over the next eight weeks to prepare you for future events.


During normal times, April is a race month for many, often derailing a solid threshold foundation with so much high intensity. Now you can build an even stronger base and foundation so that when it’s time to get back into the game, you’ll be even more prepared.


This plan is a structured plan using Coggan Classic zones, making it easy to load your workouts directly to your smart trainer, Zwift, Garmin, etc. Coach Tim believes that regular, moderate training, along with good nutrition and rest, will help you keep your immune system charged and lower your mental stress. Keep positive and stay healthy!


Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips


Need help loading your structured works to your device or smart trainer? Click here to read instructions.


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 and click here for a comparison chart of his major plans.


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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:58 hrs 3:45 hrs
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Workouts Per Week Weekly Average Longest Workout
9:58 hrs 3:45 hrs
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Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:30:00
80TSS
FTP TESTING

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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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. Rest for 15 minutes of easy pedaling before MS2.
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MS2: 20-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 20-minute 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 20-minute effort. Once complete, spin easy for 10 minutes in your Endurance Zone. Your FTP is the power average for the 20-minute effort minus 5%.
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 2

1:45:00
95TSS
ENDURANCE W/TEMPO & CADENCE STANDS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/RPE 2-4
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 30-minute Tempo Interval
During this time, complete the drills below.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts alternating between 1 minute standing HIGH CADENCE (90+ rpm) and 1 minute standing LOW CADENCE (65-70 rpm, big gear), alternating for 10 minutes.
TARGET: Tempo (PW Z3/HR Z3/RPE 5-6)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
------
MS2:
Ride remaining prescribed time in Endurance Zone.
TARGET: Endurance (PW Z2/HR Z2/RPE 2-4)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/RPE 2-3
CADENCE: small chain ring

Sample Day 3

1:30:00
85TSS
FTP MICROBURST INTERVALS (4 x 10)

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
4 x 10-Minute Microburst Intervals - 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 4

1:00:00
35TSS
ACTIVE RECOVERY

WU:
10-15 minutes warm up
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
---------
MS:
Ride prescribed time in Active Recovery
TARGET: PW Z1/HR Z1/RPE 2-3
---------
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 5

2:30:00
125TSS
VO2MAX INTERVALS 4 x 6

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
4 x 6-Minute VO2max Intervals
TARGET: VO2max (PW Z5/HR Z5/RPE 6-7)
REST: 5 minutes easy riding between
CADENCE: self selected
Ride all remaining time in your Endurance zone
-----
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

2:45:00
155TSS
ENDURANCE RIDE W/TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: PW Z2/HR Z2/PE 4-5
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 Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 8

1:30:00
80TSS
CLASSIC SST INTERVALS 3 x 15min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 15-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

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