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.
Duration: 45m
Stress points: 60
Z1: 42m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 3m
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.
Duration: 1h
Stress points: 48
Z1: 45m
Z2: -
Z3: -
Z4: 15m
Z5: -
Z6: -
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)
Duration: 53m
Stress points: 75
Z1: 49m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 4m
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)
Duration: 1h 10m
Stress points: 68
Z1: 50m
Z2: -
Z3: -
Z4: 19m
Z5: -
Z6: 1m
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)
Duration: 40m
Stress points: 15
Z1: 32m
Z2: 8m
Z3: -
Z4: -
Z5: -
Z6: -
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/
Duration: 40m
Stress points: 19
Z1: 32m
Z2: 8m
Z3: -
Z4: -
Z5: -
Z6: -
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/
Duration: 55m
Stress points: 57
Z1: 42m
Z2: -
Z3: -
Z4: 10m
Z5: -
Z6: 3m
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
Duration: 34m
Stress points: 45
Z1: 31m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 3m
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
Duration: 1h
Stress points: 65
Z1: 42m
Z2: -
Z3: -
Z4: 15m
Z5: -
Z6: 3m
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
Duration: 40m
Stress points: 68
Z1: 35m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 5m
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
Duration: 1h 5m
Stress points: 72
Z1: 42m
Z2: -
Z3: -
Z4: 20m
Z5: -
Z6: 3m
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
Duration: 50m
Stress points: 74
Z1: 42m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 8m
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