Ride On for World Bicycle Relief - Alpe du Zwift TT Plan

Plan overview

Weeks: 4

Duration: 4h 30m/week

Stress points: 241/week

Workouts: 15

Total duration: 18h

Total stress points: 964

Zone distribution

Z1: 4h 2m

Z2: 7h 25m

Z3: 3h 28m

Z4: 2h 52m

Z5: 4m

Z6: 9m

22%
41%
19%
16%
0%
1%

This is a 4 week plan geared towards preparing athletes for the Alpe du Zwift TT during World Bicycle Relief (WBR) week. This plan features 3 workouts 60 minutes in duration during the week, with 1 longer endurance based workout over the weekend. The workouts during the week will prepare you to stay close to your anaerobic threshold, but with the caveat of also improving your ability to turn a gear at a lower cadence. Improving these aspects of your cycling should hopefully result in an Alpe du Zwift PR for you! Ride On!

SAVE THE DATE FOR THE 4TH ANNUAL RIDE ON FOR WORLD BICYCLE RELIEF FROM November 26th to December 1st, 2018:

- Join the world’s largest cycling community for a week-long series of events on the virtual shores of Watopia
- This virtual event requires appropriate cycling equipment and access to Zwift
- You will have the opportunity to participate in a variety of events, be eligible for special prizes and ride with others from around the world.

For the 4th Annual Ride On for WBR, you will join the world's largest cycling community to help change lives through The Power of Bicycles. You will take turns leading the virtual pack to raise awareness for World Bicycle Relief and help mobilize students to reach their education. Set your goal and join the community that has helped raise over $400,000 since 2015.

World Bicycle Relief is an international, non-profit that mobilizes individuals through The Power of Bicycles. They focus on education, healthcare, and economic development in rural parts of Africa. As of October 2018, World Bicycle Relief has distributed more than 420,000 bicycles and trained more than 1,200 bicycle mechanics in the developing world. Within their largest program, the Bicycles For Educational Empowerment program, nearly 70 percent of the student bicycles are designated for girl students.

To register to fundraise, or donate, please follow this link: https://give.worldbicyclerelief.org/campaign/2018-ride-on-for-wbr-p-b-zwift/c206205.

Also join the Ride On for World Bicycle Relief Facebook group.


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 4h 30m

Total stress points: 224

Average workout:

Duration 1h 8m

Stress points 56

Zone distribution

Z1: 1h 16m

Z2: 1h 58m

Z3: 47m

Z4: 25m

Z5: 2m

Z6: 4m

28%
44%
17%
9%
1%
1%

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

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 10m

Z2: 33m

Z3: 13m

Z4: -

Z5: 1m

Z6: 4m

17%
54%
22%
0%
2%
6%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
------
MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 6m

Z2: 20m

Z3: 34m

Z4: -

Z5: -

Z6: -

10%
33%
57%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Zone 3, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Zone 2 for 4 minutes between efforts.
------
COOL DOWN:
-Last Zone 2 effort.

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Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: 25m

Z5: 1m

Z6: 1m

49%
8%
0%
41%
1%
1%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-4x (6 minutes @SST Zone @75 RPM).
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 easy.

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Workout overview

Duration: 1h 30m

Stress points: 64

Zone distribution

Z1: 30m

Z2: 1h

Z3: -

Z4: -

Z5: -

Z6: -

33%
67%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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Week 2

Workouts: 4

Total duration: 5h

Total stress points: 269

Average workout:

Duration 1h 15m

Stress points 67

Zone distribution

Z1: 1h 8m

Z2: 2h 8m

Z3: 53m

Z4: 51m

Z5: 1m

Z6: 1m

23%
43%
18%
17%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 8m

Z2: 13m

Z3: 19m

Z4: 20m

Z5: -

Z6: -

13%
22%
32%
33%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM-UP:
-13 minutes warm up, progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-4x (5 minutes @Zone 4 (93%), 4 minutes @Zone 3 (88%), 2 minutes @Zone 2 (75%).
------
COOL-DOWN:
-2 minutes easy

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Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 6m

Z2: 20m

Z3: 34m

Z4: -

Z5: -

Z6: -

10%
33%
57%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Zone 3, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Zone 2 for 4 minutes between efforts.
------
COOL DOWN:
-Last Zone 2 effort.

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Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 24m

Z2: 5m

Z3: -

Z4: 31m

Z5: 1m

Z6: 1m

39%
8%
0%
51%
1%
1%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (10 minutes @SST Zone @75 RPM).
-Rest for 4 minutes between sets @comfortable cadence.
———
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 2h

Stress points: 92

Zone distribution

Z1: 30m

Z2: 1h 30m

Z3: -

Z4: -

Z5: -

Z6: -

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

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1.5 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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Week 3

Workouts: 4

Total duration: 5h 30m

Total stress points: 288

Average workout:

Duration 1h 23m

Stress points 72

Zone distribution

Z1: 1h 8m

Z2: 2h 50m

Z3: 51m

Z4: 37m

Z5: 2m

Z6: 4m

20%
51%
15%
11%
0%
1%

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

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 10m

Z2: 33m

Z3: 13m

Z4: -

Z5: 1m

Z6: 4m

17%
54%
22%
0%
2%
6%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
------
MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 9m

Z2: 13m

Z3: 38m

Z4: -

Z5: -

Z6: -

15%
22%
63%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
———
MAIN SET:
-Perform 4x9 minutes @40-60 RPM @Zone 3 with 5 minutes @Zone 2 between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
-4th 9 minutes - 1 minute seated, 2 minutes standing.
———
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 19m

Z2: 4m

Z3: -

Z4: 37m

Z5: 1m

Z6: 1m

31%
7%
0%
61%
1%
1%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-7 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (12 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-3 minutes easy

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Workout overview

Duration: 2h 30m

Stress points: 120

Zone distribution

Z1: 30m

Z2: 2h

Z3: -

Z4: -

Z5: -

Z6: -

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

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 2 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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Week 4

Workouts: 3

Total duration: 3h

Total stress points: 183

Average workout:

Duration 1h

Stress points 61

Zone distribution

Z1: 32m

Z2: 30m

Z3: 57m

Z4: 1h 1m

Z5: 1m

Z6: 1m

18%
17%
32%
34%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 8m

Z2: 13m

Z3: 19m

Z4: 20m

Z5: -

Z6: -

13%
22%
32%
33%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM-UP:
-13 minutes warm up, progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-4x (5 minutes @Zone 4 (93%), 4 minutes @Zone 3 (88%), 2 minutes @Zone 2 (75%).
------
COOL-DOWN:
-2 minutes easy

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 9m

Z2: 13m

Z3: 38m

Z4: -

Z5: -

Z6: -

15%
22%
63%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-Perform 4x9 minutes @40-60 RPM @Tempo Zone with 5 minutes @Endurance Zone between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
-4th 9 minutes - 1 minute seated, 2 minutes standing.
———
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 15m

Z2: 4m

Z3: -

Z4: 41m

Z5: 1m

Z6: 1m

24%
7%
0%
68%
1%
1%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-2x (20 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-2 minutes easy.

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FAQ: How to use custom workouts in Zwift?