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Tim and Emma's 8-Week Maintenance Plan - Classic Zones - 8-10 hours/week

Author

Tim Cusick and Emma Grant

All plans by this Coach
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Length

8 Weeks

Plan Specs

cycling beginner intermediate advanced masters power based hr based tss based

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Plan Description

Tim and Emma's 8-Week Maintenance Plan


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


WKO structured training plan


Train like pro cyclist Emma Grant!

“Unprecedented” is the word of the year. We are all being challenged to adapt and make the best out of a new and challenging situation, and we athletes are finding that the coping skills we’ve developed through sport are very apt for life in general. For now we’re in off season 2.0, a chance to do it again but better. Once you’ve allowed yourself an appropriate amount of time to wallow in the disappointment of race cancellations, let's get going!


If your goal is to stay fit and healthy without too much stress on your body, or if you got a late start and want to ease into fitness, this is the plan for you. The workouts in this plan focus on tempo and subthreshold work while building muscular endurance and cadence work. You’ll get Emma’s pro tips to motivate and keep you on track throughout the plan.


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 from Tim and Emma


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
8:05 hrs 3:15 hrs
Workouts Per Week Weekly Average Longest Workout
8:05 hrs 3:15 hrs

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

1:00:00
75TSS
FTP Threshold Test*

WU:
5-15 min in Zone 1 up to Zone 2 (RPE 2-3), including 3 x 1-minute fast-pedal drills in a small gear at 95+ cadence, resting 1 minute between.
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TEST:
20-Minute Threshold Test
Once warm, find a longer stretch of road or low-grade climb that will allow you to complete a maximal 20-minute effort. Don't start too hard, but make sure the final 15 minutes are everything you have. You're going for the highest possible average power and heart rate!
-------
CD:
Spin easy for 15-20 minutes

Sample Day 2

1:00:00
25TSS
Active Recovery

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level/Zone 1 today. Take it easy and look at the scenery.

Sample Day 3

1:30:00
75TSS
ENDURANCE RIDE*

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:
Ride prescribed time in Endurance zone.
TARGET: Endurance (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 4

1:00:00
43.1TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS*

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:
Ride prescribed time in Endurance zone. During this time perform the cadence shift drills described below.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1-minute high-cadence (HC) shifts. A "shift" is a high-cadence effort lasting 1 minute, broken into 3 x 20-second segments, shifting into one easier gear each segment. This will elevate your high cadence to even higher RPM. Rest 1-2 minutes between HC efforts by riding in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

1:30:00
77.3TSS
CLASSIC TEMPO WORKOUT*

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: Endurance (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 7

2:15:00
125TSS
ENDURANCE RIDE

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:
Ride prescribed time in Endurance zone.
TARGET: Endurance (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 9

1:30:00
70TSS
ENDURANCE W/BURSTS (5 x 10)

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:
Ride prescribed time in Endurance zone. Throughout the ride, complete 5 all-out sprints of 10 seconds as hard as you can go, spinning easy at least 5 minutes between intervals.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 95+ rpm during sprints; 85+ rpm in Endurance
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

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