****NEW**** (Workout Builder format)
ATHLETE LEVEL: Beginner-Advanced
TYPE: Zwift Cyclist
HOURS: 9-13 hours per week
TARGET RESULTS: Improve your FTP
ABOUT THE PLAN:
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 16 week training plan is made for cyclists or triathlete who trains 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.
This plan is for the athlete can train from 9 to 13 hours a week, has just started in cycling, and is excited about improving. You can put in between 2-5 hours on one of your weekend days.
The goal of the plan is to increase your threshold and also increase your endurance in the 16 week period.
Before beginning you should be able to complete a 30 mile ride and you would like to be able to complete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly how to best use your training method.
To get the most out of this plan, it’s important that you go through the testing information on day one in order to know exactly where your threshold stands.
Best of luck! You can do it!
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL) for 30 seconds.
CD: 10-15 minutes with watts at 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.