CycleOps TT Challenge

The second installment in the Direct Power Coaching Series organized by Zwift Fitness (TeamZF).

The CycleOps TT Challenge designed by Direct Power Coaching specifically for C and D level riders to get the most efficient use of their time on the bike and get improvements on all their fitness metrics.

The plan is 6 weeks of structured training which includes a mix of VO2max, SST and endurance work. But you will not be completing this challenge alone! All riders participating need to pre-register at the Zwift Fitness Facebook page and each will be assigned a team and a team leader that will help guide, motivate and keep you accountable through the 6 weeks.

Head over to the Zwift Fitness Facebook group for more info!


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

Workout overview

Duration: 45m

Stress points: 35

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 3m

93%
0%
0%
0%
0%
7%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

6x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout.

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Workout overview

Duration: 1h

Stress points: 39

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: 15m

Z5: -

Z6: -

75%
0%
0%
25%
0%
0%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 5 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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Workout overview

Duration: 53m

Stress points: 45

Zone distribution

Z1: 49m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 4m

92%
0%
0%
0%
0%
8%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

8x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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Workout overview

Duration: 1h 10m

Stress points: 54

Zone distribution

Z1: 50m

Z2: -

Z3: -

Z4: 19m

Z5: -

Z6: 1m

71%
0%
0%
28%
0%
1%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 10 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 40m

Stress points: 14

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: -

Z5: -

Z6: -

80%
20%
0%
0%
0%
0%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your leg speed & increase your efficiency

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

15 sec max 45 sec easy,
30 sec max 30 sec easy,
45 sec max 15 sec easy,
60 sec max 60 sec easy,
45 sec max 15 sec easy,
30 sec max 30 sec easy,
15 sec max 45 sec easy,

5 mins active rest then repeat.

Don’t worry about zones during this session.

9 min cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

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Workout overview

Duration: 40m

Stress points: 17

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: -

Z5: -

Z6: -

80%
20%
0%
0%
0%
0%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 minute warm-up

Ok so it's very important that you focus on technique here not power, so low resistance please. Get to your peak cadence without bouncing for 20 sec then relax for 10 sec. Do this 8 times then take 4 minutes active recovery. 

Do this set three times in total but on after the final 8 intervals go straight into cool-down.

10 minute cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

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Workout overview

Duration: 55m

Stress points: 39

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: 10m

Z5: -

Z6: 3m

76%
0%
0%
18%
0%
5%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

10 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

10 min CD

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Workout overview

Duration: 34m

Stress points: 30

Zone distribution

Z1: 31m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 3m

92%
0%
0%
0%
0%
8%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your anaerobic threshold 

20 min warm-up

Sprint all out for 20 sec then coast 10 sec, repeat 6-8 times. RPE will be 10 for sprints.

10 min cool-down

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: 15m

Z5: -

Z6: 3m

70%
0%
0%
25%
0%
5%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

15 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

10 min CD

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 40m

Stress points: 50

Zone distribution

Z1: 35m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 5m

87%
0%
0%
0%
0%
13%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your anaerobic threshold 

20 min warm-up

Sprint all out for 20 sec then coast 10 sec, repeat 6-8 times. RPE will be 10 for sprints. 2 min active recovery and repeat.

10 min cool-down

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 5m

Stress points: 54

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: 20m

Z5: -

Z6: 3m

65%
0%
0%
31%
0%
5%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

20 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

10 min CD

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 50m

Stress points: 58

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 8m

84%
0%
0%
0%
0%
16%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your anaerobic threshold, leg speed & sprint outputs
 
20 min warm-up

Sprint all out for 20 sec then coast 10 sec, repeat 6-8 times. RPE will be 10 for sprints. 

Active recovery spinning legs lightly for 4 minutes.

Repeat the set three times but after last one go straight into cool down

10 min cool-down

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FAQ: How to use custom workouts in Zwift?