4 WEEKS STRENGTH SPEED POWER - USING ZWIFT

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

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


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

Luke Bagley
|
Velotec Sports

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

www.velotecsports.com.au