8wk Race Day Prep

Plan overview

Weeks: 8

Duration: 4h 4m/week

Stress points: 200/week

Workouts: 31

Total duration: 32h 36m

Total stress points: 1598

Zone distribution

Z1: 17h 42m

Z2: 7h 56m

Z3: 3h 30m

Z4: 1h 30m

Z5: 23m

Z6: 1h 35m

54%
24%
11%
5%
1%
5%


Select a week, or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 4h 46m

Total stress points: 203

Average workout:

Duration: 1h 11m

Stress points: 51

Zone distribution

Z1: 2h 54m

Z2: 48m

Z3: 30m

Z4: 25m

Z5: -

Z6: 9m

61%
17%
11%
9%
0%
3%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 40m 30s

Stress points: 92

Zone distribution

Z1: 1h 6m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 9m

65%
6%
0%
20%
0%
8%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

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Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
HIGH CADENCE - LOW POWER - FAST BREATHING

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Workout overview

Duration: 1h 10m

Stress points: 51

Zone distribution

Z1: 16m

Z2: 34m

Z3: 20m

Z4: -

Z5: -

Z6: -

23%
49%
29%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy system's and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

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Workout overview

Duration: 55m

Stress points: 35

Zone distribution

Z1: 32m

Z2: 8m

Z3: 10m

Z4: 5m

Z5: -

Z6: -

59%
14%
18%
9%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

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Week 2

Workouts: 4

Total duration: 4h 56m

Total stress points: 212

Average workout:

Duration: 1h 14m

Stress points: 53

Zone distribution

Z1: 3h

Z2: 48m

Z3: 40m

Z4: 20m

Z5: -

Z6: 9m

61%
16%
14%
7%
0%
3%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 46m

Stress points: 95

Zone distribution

Z1: 1h 11m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 9m

67%
6%
0%
19%
0%
8%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

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Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
HIGH CADENCE - LOW POWER - FAST BREATHING

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 5m

Stress points: 49

Zone distribution

Z1: 11m

Z2: 34m

Z3: 20m

Z4: -

Z5: -

Z6: -

17%
52%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy system's and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

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Workout overview

Duration: 1h 5m

Stress points: 43

Zone distribution

Z1: 37m

Z2: 8m

Z3: 20m

Z4: -

Z5: -

Z6: -

57%
12%
31%
0%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

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Week 3

Workouts: 4

Total duration: 4h 59m

Total stress points: 240

Average workout:

Duration: 1h 15m

Stress points: 60

Zone distribution

Z1: 2h 57m

Z2: 20m

Z3: 55m

Z4: 40m

Z5: -

Z6: 7m

59%
7%
18%
13%
0%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 34m

Stress points: 90

Zone distribution

Z1: 1h 1m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 7m

65%
7%
0%
21%
0%
7%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

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Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
HIGH CADENCE - LOW POWER - FAST BREATHING

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 10m

Stress points: 71

Zone distribution

Z1: 14m

Z2: 6m

Z3: 30m

Z4: 20m

Z5: -

Z6: -

20%
9%
43%
29%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy system's and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

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Workout overview

Duration: 1h 15m

Stress points: 54

Zone distribution

Z1: 42m

Z2: 8m

Z3: 25m

Z4: -

Z5: -

Z6: -

56%
10%
33%
0%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

✓ Available in ZwiftView workoutMore workouts like this

Week 4

Workouts: 4

Total duration: 4h 5m

Total stress points: 217

Average workout:

Duration: 1h 1m

Stress points: 54

Zone distribution

Z1: 2h 15m

Z2: 1h 10m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

55%
29%
8%
0%
0%
8%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

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Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
HIGH CADENCE - LOW POWER - FAST BREATHING

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 10m

Stress points: 51

Zone distribution

Z1: 14m

Z2: 36m

Z3: 20m

Z4: -

Z5: -

Z6: -

20%
52%
29%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy system's and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 55m

Stress points: 53

Zone distribution

Z1: 17m

Z2: 28m

Z3: -

Z4: -

Z5: -

Z6: 10m

31%
50%
0%
0%
0%
18%

Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set . Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

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Week 5

Workouts: 4

Total duration: 4h 10m

Total stress points: 229

Average workout:

Duration: 1h 3m

Stress points: 57

Zone distribution

Z1: 1h 47m

Z2: 1h 43m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

43%
41%
8%
0%
0%
8%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 10m

Stress points: 92

Zone distribution

Z1: 54m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

77%
9%
0%
0%
0%
14%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

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Workout overview

Duration: 1h

Stress points: 37

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 40 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down

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Workout overview

Duration: 1h 5m

Stress points: 49

Zone distribution

Z1: 12m

Z2: 33m

Z3: 20m

Z4: -

Z5: -

Z6: -

18%
51%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

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Workout overview

Duration: 55m

Stress points: 51

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 10m

50%
32%
0%
0%
0%
18%

Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set . Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

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Week 6

Workouts: 4

Total duration: 3h 50m

Total stress points: 217

Average workout:

Duration: 58m

Stress points: 54

Zone distribution

Z1: 1h 37m

Z2: 1h 33m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

42%
41%
9%
0%
0%
9%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

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Workout overview

Duration: 50m

Stress points: 29

Zone distribution

Z1: 14m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 30 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down

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Workout overview

Duration: 1h 5m

Stress points: 49

Zone distribution

Z1: 12m

Z2: 33m

Z3: 20m

Z4: -

Z5: -

Z6: -

18%
51%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 55m

Stress points: 51

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 10m

50%
32%
0%
0%
0%
18%

Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set. Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

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Week 7

Workouts: 4

Total duration: 3h 42m

Total stress points: 197

Average workout:

Duration: 55m

Stress points: 49

Zone distribution

Z1: 1h 48m

Z2: 1h 13m

Z3: 20m

Z4: -

Z5: 11m

Z6: 10m

49%
33%
9%
0%
5%
5%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off, recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off, warm down for 10 minutes.

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Workout overview

Duration: 40m

Stress points: 22

Zone distribution

Z1: 14m

Z2: 26m

Z3: -

Z4: -

Z5: -

Z6: -

35%
66%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 20 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down

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Workout overview

Duration: 1h 5m

Stress points: 49

Zone distribution

Z1: 12m

Z2: 33m

Z3: 20m

Z4: -

Z5: -

Z6: -

18%
51%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

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Workout overview

Duration: 56m 30s

Stress points: 38

Zone distribution

Z1: 38m

Z2: 8m

Z3: -

Z4: -

Z5: 11m

Z6: -

68%
14%
0%
0%
19%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

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Week 8

Workouts: 3

Total duration: 2h 9m

Total stress points: 83

Average workout:

Duration: 43m

Stress points: 28

Zone distribution

Z1: 1h 25m

Z2: 20m

Z3: 5m

Z4: 5m

Z5: 12m

Z6: 2m

66%
16%
4%
4%
9%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 47m 30s

Stress points: 30

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: -

Z5: 8m

Z6: -

68%
16%
0%
0%
16%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

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Workout overview

Duration: 38m 30s

Stress points: 22

Zone distribution

Z1: 26m

Z2: 8m

Z3: -

Z4: -

Z5: 5m

Z6: -

68%
20%
0%
0%
12%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

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Workout overview

Duration: 42m 30s

Stress points: 31

Zone distribution

Z1: 26m

Z2: 5m

Z3: 5m

Z4: 5m

Z5: -

Z6: 2m

61%
12%
12%
12%
0%
4%

Practice your warm up routine. 10 mins Zone 1, 5 mins Zone 2, 5 mins Z3, 5 mins upper zone 4, 5 mins Zone 1. 3 x 30 second efforts at Zone 6 with 2 min recovery.

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Good luck! Drink and eat on the way to the race. Get there early. Sign on and get your number on. Keep away from those who talk - talk after. Put the bike together and begin to warm up. Time it so you only have a few minutes before your start. Go get them!

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