****NEW**** (Workout Builder format)
ATHLETE LEVEL: Intermediate-Advanced
TYPE: Zwift Cyclist
HOURS: 12 hours per week
TARGET RESULTS: Peak Event Success
ABOUT THE PLAN:
This is your final 8 weeks leading up to you peak event or “A” priority event of the year. This plan is made to take you that final step to the top spot on the podium. It organizes your training and makes sure you address all of your energy systems, all while focusing on your threshold giving you the highest fitness possible. This plan gives you the perfect taper, making sure you arrive at your event on form for the day you want to be your best. How your final 8 weeks of training unfolds is absolutely key to your success and this plan will take the confusion and questions away, allowing you to focus on the hard work. The plan is made for someone with at least 12 hours a week to train in those last 8 weeks. It is time to get ready for the final push and be fitter than ever on the day you want to be. This plan assumes that you will either be racing or riding hard on the weekend so has 3 different weekend options built in. *Please note that the hours in the sample plan reflect the total hours for the 3 weekend options.
Good luck! You can do it.
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.
Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
MS1: FTP Builder Intervals. Complete 4 x 10-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then move onto MS2:
MS2: Complete 4 x 1-minute intervals at MAX effort, with 2 minutes of rest between each. Push these hard. Focus on hitting max numbers, but remember you need to complete 4 intervals!
CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.