4 WEEKS STRENGTH SPEED POWER - USING ZWIFT

Author

Velotec Sports

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling power based

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Summary

THIS PLAN IS A 4 WEEK STRENGTH / SPEED / POWER BLOCK - USING ZWIFT



INSTALL THIS PROGRAM IF YOU USE ZWIFT AND A POWER METER OR POWER TRAINER.



THIS IS A 4 WEEK SET OF INDOORS SESSIONS AND WEEKEND LONG KMS



YOU WILL NEED TO HAVE COMPLETED AN FTP TEST OR COMPLETE ONE BEFORE STARTING THIS BLOCK


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:00
Training Load By Week
Average Weekly Training Hours: 07:00
Average Weekly Breakdown

Luke Bagley

Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au

Back to Plan Details

Sample Day 1

1:00:00
60TSS
3 X 13

Warm up 5- 15 minutes
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
Cool down
Stretch - roller - back stretch - legs stretch

Sample Day 2

1:00:00
96TSS
THE POLISH ZWIFT

Warm up 5 - 15 MINUTES
.
COMPLETE THE POLISH USING ZWIFT WITH YOUR FTP ENTERED INTO ZWIFT PROGRAM
.
Finish with
3 X 30 second efforts - With 30 Seconds recovery in between each effort
.

Complete at maximum wattage
90 plus cadence
.
Cool down

Sample Day 4

1:00:00
65TSS
15 on and off

WARM UP 15 MINUTES
.
COMPLETE 3 X 6 SEC SPRINT EFFORTS IN WARM UP
.
15 SEC ON AT FULL (( MAX EFFORT ))
15 SEC OFF RECOVERY
COMPLETE FOR 5 MINUTES
EASY RECOVERY SPINNING FOR 5 MINUTES

COMPLETE ABOIVE X 3
.
COOL DOWN

Sample Day 4

1:00:00
GYM

EASY WARM UP
ON BIKE FOR 15 MINUTES OR EVEN A LIGHT RUN
.
20 X SQUATS
20 X SIT UPS
20 X LUNGES
.
REPEAT 3 SETS
.

Sample Day 6

3:00:00
250TSS
RIDE

COMPLETE A 3 HOUR RIDE OR RACE

IF RACE IS ONLY 1 HOUR LONG

RIDE TO RACING RIDE HOME

OR DO A CENTURY GET OUT AND ENJOY THE BIKE

Sample Day 8

1:00:00
60TSS
3 X 13

Warm up 5- 15 minutes
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
10 min at 80 % FTP small chain ring
3 min big ring 115 % FTP watts
.
Cool down
Stretch - roller - back stretch - legs stretch

Sample Day 9

1:00:00
96TSS
THE POLISH ZWIFT

Warm up 5 - 15 MINUTES
.
COMPLETE THE POLISH USING ZWIFT WITH YOUR FTP ENTERED INTO ZWIFT PROGRAM
.
Finish with
3 X 30 second efforts - With 30 Seconds recovery in between each effort
.

Complete at maximum wattage
90 plus cadence
.
Cool down

4 WEEKS STRENGTH SPEED POWER - USING ZWIFT

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