GCN Zero to Hero Plan

Plan overview

Weeks: 7

Duration: 3h 30m/week

Stress points: 227/week

Workouts: 28

Total duration: 24h 30m

Total stress points: 1587

Zone distribution

Z1: 4h 51m

Z2: 2h 20m

Z3: 14h 17m

Z4: 1h 56m

Z5: 42m

Z6: 25m

20%
9%
58%
8%
3%
2%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 3h 28m

Total stress points: 220

Average workout:

Duration 52m

Stress points 55

Zone distribution

Z1: 29m

Z2: 24m

Z3: 2h 23m

Z4: 4m

Z5: 7m

Z6: 2m

14%
12%
69%
2%
3%
1%

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

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

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

Welcome to the Zero to Hero training plan! This is perfect for starting your training in the winter indoors then moving it outdoors once the weather improves. After his wowful effort during the Zwift Racing League in November 2020 GCN Presenter Conor Dunne tries to get race fit again. Join him in his journey and let's get fitter together as a community!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 51m

Stress points: 57

Zone distribution

Z1: 9m

Z2: 14m

Z3: 20m

Z4: 1m

Z5: 6m

Z6: 1m

19%
27%
39%
2%
12%
2%

This is it! Where it all starts... The FTP TEST!! We're going to be performing a 20min version of the FTP test today. After the test, Zwift will tell you if your FTP has improved. Good luck!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 47m

Stress points: 48

Zone distribution

Z1: 10m

Z2: 5m

Z3: 31m

Z4: -

Z5: 1m

Z6: -

22%
10%
66%
0%
2%
0%

Today's session is all about pedaling technique and building efficiency in your pedal stroke. We'll break today's 15min efforts into 3 x 5min. The 1st and 3rd 5min is to be done at 80 RPM, but the middle 5min interval is to be done at 60 RPM. By pedaling slower we engage all our muscles throughout the pedal stroke. This teaches us a neuromuscular pathway that over time becomes stronger, more efficient, and second nature.

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Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 2

Workouts: 4

Total duration: 3h 27m

Total stress points: 226

Average workout:

Duration 52m

Stress points 57

Zone distribution

Z1: 42m

Z2: 13m

Z3: 2h 2m

Z4: 18m

Z5: 9m

Z6: 2m

20%
6%
59%
9%
5%
1%

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

Workout overview

Duration: 44m

Stress points: 54

Zone distribution

Z1: 17m

Z2: 3m

Z3: 3m

Z4: 15m

Z5: 6m

Z6: -

39%
6%
6%
34%
14%
0%

This session is one that you feel like you have completely under control until the final few intervals... and then the wheels have the potential to fall off. As the duration of the interval decreases, the power increases, so by the end of the session you will have 20min of work done. I call this "The Creep"... it sneaks up on you... and then... boof! Bites you hard in the final!

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Workout overview

Duration: 53m

Stress points: 57

Zone distribution

Z1: 16m

Z2: 4m

Z3: 28m

Z4: -

Z5: 3m

Z6: 1m

30%
8%
52%
0%
6%
3%

Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.

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Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 4

Total duration: 3h 38m

Total stress points: 236

Average workout:

Duration 55m

Stress points 59

Zone distribution

Z1: 44m

Z2: 13m

Z3: 2h 6m

Z4: 30m

Z5: 4m

Z6: 1m

20%
6%
58%
14%
2%
1%

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

Workout overview

Duration: 52m 40s

Stress points: 61

Zone distribution

Z1: 14m

Z2: 5m

Z3: 18m

Z4: 13m

Z5: 3m

Z6: 1m

26%
9%
33%
25%
6%
1%

Today, we have 3 climbs of 12min which progressively become harder as we get to the top of the climb. The last minute is out of the saddle and digging DEEP pushing above your FTP. You can do it!

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Workout overview

Duration: 55m

Stress points: 60

Zone distribution

Z1: 22m

Z2: 2m

Z3: 16m

Z4: 14m

Z5: 1m

Z6: -

40%
4%
29%
25%
2%
0%

Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 4

Total duration: 3h 29m

Total stress points: 218

Average workout:

Duration 52m

Stress points 55

Zone distribution

Z1: 47m

Z2: 45m

Z3: 1h 32m

Z4: 14m

Z5: 6m

Z6: 6m

22%
22%
44%
6%
3%
3%

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

Workout overview

Duration: 50m

Stress points: 44

Zone distribution

Z1: 11m

Z2: 35m

Z3: -

Z4: 5m

Z5: -

Z6: -

22%
69%
0%
9%
0%
0%

We start this program with some basic aerobic endurance intervals. Small
30 sec spikes to load the legs up every 3.5 mins throughout the interval. A chance to climb out of the saddle.
4 x 12 min aerobic efforts with 3min recovery.

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Workout overview

Duration: 49m

Stress points: 59

Zone distribution

Z1: 27m

Z2: 5m

Z3: -

Z4: 6m

Z5: 6m

Z6: 5m

56%
10%
0%
12%
12%
10%

Today, we have variable VO2max efforts featuring increasing power as the duration shortens. Anaerobic capacity can be a rate limiting factor to our threshold Power. Today, we have our first session in this plan to produce large amounts of Lactate. Many aspects of cycling need these power zones. From attacking, to covering a move, or even hanging on for dear life over the final couple of minutes of a climb. The 'Red Zone' is where bike races are won or lost... be prepared to work today!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 4

Total duration: 3h 26m

Total stress points: 220

Average workout:

Duration 52m

Stress points 55

Zone distribution

Z1: 28m

Z2: 8m

Z3: 2h 33m

Z4: 16m

Z5: 1m

Z6: 1m

13%
4%
74%
8%
0%
0%

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

Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 45min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 51m

Stress points: 57

Zone distribution

Z1: 19m

Z2: 2m

Z3: 16m

Z4: 13m

Z5: 1m

Z6: -

37%
4%
32%
25%
2%
0%

We'll be working at sweet spot (SST) zone today, featuring an extensive 20min effort ramping up from 85% to 91% FTP. This makes us efficient at riding at a high pace during the day of racing. The session is finished with 8 x 1 min efforts right at FTP. FTP efforts feel a lot harder after spending 20 mins at SST, so be prepared :-)

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 4

Total duration: 3h 31m

Total stress points: 238

Average workout:

Duration 53m

Stress points 60

Zone distribution

Z1: 58m

Z2: 13m

Z3: 1h 47m

Z4: 14m

Z5: 9m

Z6: 9m

28%
6%
51%
7%
4%
4%

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

Workout overview

Duration: 47m 50s

Stress points: 65

Zone distribution

Z1: 12m

Z2: 4m

Z3: 12m

Z4: 10m

Z5: 9m

Z6: -

26%
9%
25%
21%
19%
0%

Today's intervals are designed to increase your body's ability to buffer lactic acid and increase lactate tolerance. The intervals themselves are 3, 3min intervals, starting off 'at' FTP, then going up to zone 5 (over), and finishing at zone 3 (under). So, these are 'at' over/under intervals more specifically :-)

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Workout overview

Duration: 52m 20s

Stress points: 58

Zone distribution

Z1: 37m

Z2: 3m

Z3: 3m

Z4: 1m

Z5: -

Z6: 8m

71%
6%
5%
2%
0%
16%

EPOC stand for 'Excess Post-Exercise Oxygen Consumption', and is how much work it takes after exercise to return your body to normal resting level. This type of interval sessions 'costs' a lot of energy. After training the calories you burn to recover are quite large. This also has a great benefit to your power profiles.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 7

Workouts: 4

Total duration: 3h 31m

Total stress points: 229

Average workout:

Duration 53m

Stress points 57

Zone distribution

Z1: 43m

Z2: 22m

Z3: 1h 55m

Z4: 20m

Z5: 6m

Z6: 5m

20%
11%
54%
9%
3%
2%

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

Workout overview

Duration: 51m

Stress points: 57

Zone distribution

Z1: 9m

Z2: 14m

Z3: 20m

Z4: 1m

Z5: 6m

Z6: 1m

19%
27%
39%
2%
12%
2%

This is it! Let's see how you've improved over the past weeks. We're going to be performing a 20min version of the FTP test today. After the test, Zwift will tell you if your FTP has improved. Good luck!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 49m 15s

Stress points: 57

Zone distribution

Z1: 24m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: -

Z6: 4m

49%
6%
5%
32%
0%
7%

Today's training is set up to mimic the real life scenery that takes place in racing when there is a climb approaching. Initially there is a large surge in speed for positioning into the bottom of the climb. Then, typically a small lull in pace as your team takes control of the throttle. After it has lined out, you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack today!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

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

Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this