This is a 4 week plan geared towards preparing athletes for the One Lap of Watopia TT during World Bicycle Relief (WBR) week. This plan features 3 workouts of 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 also work on being able to dig into the VO2 Max zone and still recover to maximize your TT result. Improving these aspects of your cycling base should hopefully result in a TT 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.
Weeks: 4
Duration: 4h 30m/week
Stress points: 260/week
Workouts: 16
Total duration: 18h
Total stress points: 1041
Z1: 6h 1m
Z2: 6h 37m
Z3: 1h 56m
Z4: 2h 43m
Z5: 30m
Z6: 14m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 4h 30m
Total stress points: 239
Average workout:
Duration 1h 8m
Stress points 60
Z1: 1h 37m
Z2: 1h 31m
Z3: 37m
Z4: 44m
Z5: 1m
Z6: 1m
Duration: 1h
Stress points: 50
Z1: 26m
Z2: 16m
Z3: 13m
Z4: 5m
Z5: -
Z6: -
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
- 8 minutes @ Z3 (75%) at 95-105 RPM
- 7 minutes @Z3 (80%) at 90-95 RPM
- 6 minutes @Z34(85%) at 85-90 RPM
- 5 minutes @Z3 (90%) at 85-90 RPM
———
COOL DOWN:
-3 minutes easy.
Duration: 1h
Stress points: 55
Z1: 18m
Z2: 10m
Z3: 24m
Z4: 8m
Z5: -
Z6: -
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-8x (3 minutes @Tempo + 1 minute @Threshold, with 1 minute easy between).
-Alternate between 60 RPM and 90+ RPM for each interval .
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 63
Z1: 24m
Z2: 5m
Z3: -
Z4: 31m
Z5: 1m
Z6: 1m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x10 minutes @SST Zone @90+ RPM.
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h 30m
Stress points: 71
Z1: 30m
Z2: 1h
Z3: -
Z4: -
Z5: -
Z6: -
Author: Kurt Maw | 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
Workouts: 4
Total duration: 5h
Total stress points: 294
Average workout:
Duration 1h 15m
Stress points 74
Z1: 1h 38m
Z2: 2h 17m
Z3: -
Z4: 49m
Z5: 15m
Z6: 3m
Duration: 1h
Stress points: 57
Z1: 18m
Z2: 38m
Z3: -
Z4: 2m
Z5: 2m
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-9 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-3 x (3:30 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6).
-4 minutes easy between sets.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 71
Z1: 32m
Z2: 5m
Z3: -
Z4: 11m
Z5: 13m
Z6: 1m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-3x (2 minutes Z5 (115%), with 3 minutes easy between.
-10 minutes Z4 (90%).
-Then repeat, 3x (2 minutes Z5 (115%), with 3 minutes easy between.
———
COOL DOWN:
-5 minutes Z1.
Duration: 1h
Stress points: 67
Z1: 19m
Z2: 4m
Z3: -
Z4: 37m
Z5: 1m
Z6: 1m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x12 minutes @SST Zone @90+ RPM.
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 2h
Stress points: 99
Z1: 30m
Z2: 1h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Author: Kurt Maw | 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
Workouts: 4
Total duration: 5h
Total stress points: 304
Average workout:
Duration 1h 15m
Stress points 76
Z1: 1h 21m
Z2: 2h 6m
Z3: 28m
Z4: 53m
Z5: 8m
Z6: 5m
Duration: 1h
Stress points: 74
Z1: 18m
Z2: 5m
Z3: 3m
Z4: 31m
Z5: -
Z6: 3m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Z1 to Z3.
- 2 minutes easy.
———
MAIN SET:
---Interval #1 30 sec @Z6 + 9:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 10:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 12:00 @ Z4 +30 sec @Z5
-Rest for 3 minutes between intervals.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 57
Z1: 12m
Z2: 25m
Z3: 23m
Z4: -
Z5: -
Z6: -
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-20 minutes @Endurance zone, then right into 20 minutes @Tempo zone.
-Keep your cadence 90-100 RPM throughout the interval.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 74
Z1: 21m
Z2: 6m
Z3: 2m
Z4: 22m
Z5: 8m
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-4 x (5 mins @Threshold, 2 mins @VO2 Max, 2 mins recovery).
-For the first 5 mins, keep the cadence comfortable, then ramp it up +10 RPM for the 2 mins portion!
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 2h
Stress points: 99
Z1: 30m
Z2: 1h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Author: Kurt Maw | 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
Workouts: 4
Total duration: 3h 30m
Total stress points: 204
Average workout:
Duration 53m
Stress points 51
Z1: 1h 25m
Z2: 43m
Z3: 51m
Z4: 18m
Z5: 7m
Z6: 6m
Duration: 1h
Stress points: 63
Z1: 12m
Z2: 13m
Z3: 27m
Z4: 5m
Z5: 2m
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-8 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
———
MAIN SET:
-Set 1 - 3 x 3 minutes Z4 + 30 Sec @ 125% FTP
-Set 2 - 3 x 2:45 minutes Z4 + 45 Sec @ 110% FTP
-Set 1 - 3 x 2:30 minutes Z4 + 60 Sec @ 100% FTP
-Rest for 4 minutes between sets
———
COOL DOWN:
-3:30 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 58
Z1: 22m
Z2: 24m
Z3: 2m
Z4: 11m
Z5: -
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 1h
Stress points: 67
Z1: 24m
Z2: 6m
Z3: 22m
Z4: 2m
Z5: 5m
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Start with 2x 10 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Duration: 30m
Stress points: 16
Z1: 28m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 2m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
-Mostly an EASY active opener spin.
-Keep your cadence light and quick (95+ RPM ideally) to better facilitate flushing of your legs.
-Perform 5x (20 seconds @VO2 @110+ RPM with 40 seconds rest between).