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Tim and Emma's 8-Week Threshold Builder - Classic Zones - 8-13 hours/week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tim Cusick and Emma Grant

All plans by this Coach
No Ratings


9 Weeks

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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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Tim and Emma's 8-Week Threshold Builder 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!

This plan incorporates some of the solid threshold building that Tim Cusick uses to train pros like Emma Grant. You’ll work on fatigue resistance, push for longer sweet spot intervals, target muscular and aerobic endurance, and more. Emma has sprinkled practical and motivational tips throughout the plan to keep you focused on pushing your limits and building a higher threshold. This is a rigorous plan and assumes that you have a solid foundation in place before you start 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.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:58 hrs 3:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
9:58 hrs 3:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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:

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