ZF18 Direct Power Coaching Phase 1

Plan overview

Weeks: 5

Duration: 2h 53m/week

Stress points: 114/week

Workouts: 15

Total duration: 14h 27m

Total stress points: 569

Zone distribution

Z1: 6h 32m

Z2: 4h 59m

Z3: 1h 8m

Z4: 1h 48m

Z5: -

Z6: -

45%
34%
8%
12%
0%
0%

Zwift Fitness have once again teamed up with Direct Power Coaching in 2018, and will be bringing you some exciting new plans to kick off your fitness goals and develop your performance throughout the year.

We have broken the training into 9 phases. Each phase will take approximately 1-2 months to complete. It will consist of 2-3 workouts per week, and an optional group recovery ride. 2 workouts per week will be in the group workouts. If you are interested in participating please register via the Facebook page.

Registrations via facebook.com/groups/zwiftfitness/

The goals for this year is to lose unwanted pounds, develop a higher level of fitness and increase our threshold and performance.

Our Coach: Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.

Pav loves donating his time to his local British Cycling Go-Ride club and nurturing the future of the sport. Pioneering the Truly Personal Coaching philosophy has seen his popularity among amateur athletes soar.

Please visit the DPC website for more information: directpowercoaching.com.


Select a week or scroll down to view all workouts.

Week 1

Workouts: 3

Total duration: 2h 41m

Total stress points: 113

Average workout:

Duration 54m

Stress points 38

Zone distribution

Z1: 1h 4m

Z2: 57m

Z3: 24m

Z4: 16m

Z5: -

Z6: -

40%
35%
15%
10%
0%
0%

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

Workout overview

Duration: 56m

Stress points: 39

Zone distribution

Z1: 26m

Z2: 6m

Z3: 24m

Z4: -

Z5: -

Z6: -

46%
11%
43%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 45m

Stress points: 34

Zone distribution

Z1: 23m

Z2: 6m

Z3: -

Z4: 16m

Z5: -

Z6: -

51%
13%
0%
36%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

2x 8 min SS (88-93% of FTP) with 9 min easy spin in-between. RPM Goal: 90% Effort RPE 7-8.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 40

Zone distribution

Z1: 15m

Z2: 45m

Z3: -

Z4: -

Z5: -

Z6: -

26%
74%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up

30 min 70% FTP,at the end of it one minute at the peak before your body starts to bounce. RPM should remain constant throughout. Aim for an rpm zone slightly above comfortable. RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

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

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FAQ: How to use custom workouts in Zwift?

Week 2

Workouts: 3

Total duration: 2h 50m

Total stress points: 111

Average workout:

Duration 57m

Stress points 37

Zone distribution

Z1: 1h 19m

Z2: 1h 7m

Z3: -

Z4: 24m

Z5: -

Z6: -

46%
40%
0%
14%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 29

Zone distribution

Z1: 34m

Z2: 27m

Z3: -

Z4: -

Z5: -

Z6: -

56%
44%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

5 min WU

5 min at a high rpm target. (rpm +20 on last average from FTP test) followed by 5 min easy spin. low rpm, low effort, this is about controlled cadence. Repeat until time to CD. Cadence Goals are a guide only

5 min CD

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

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 30m

Z2: 6m

Z3: -

Z4: 24m

Z5: -

Z6: -

50%
10%
0%
40%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

3x 8 min SS (88-93% of FTP/HR) with 8 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 50m

Stress points: 33

Zone distribution

Z1: 15m

Z2: 35m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up

30 min 70% FTP, but at the end of it two minutes at the peak before your body starts to bounce, 10 min 55% FTP where you can relax & CD. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 3

Workouts: 3

Total duration: 3h 5m

Total stress points: 125

Average workout:

Duration 1h 2m

Stress points 42

Zone distribution

Z1: 1h 22m

Z2: 1h 9m

Z3: -

Z4: 34m

Z5: -

Z6: -

44%
37%
0%
18%
0%
0%

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

Workout overview

Duration: 55m

Stress points: 27

Zone distribution

Z1: 24m

Z2: 32m

Z3: -

Z4: -

Z5: -

Z6: -

43%
57%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

5 min WU

10 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD.

5 min CD

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 65

Zone distribution

Z1: 35m

Z2: 6m

Z3: -

Z4: 34m

Z5: -

Z6: -

47%
8%
0%
45%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

4x 8 min SS (final interval is actually 10 minutes) (88-93% of FTP/HR) with 7 min easy spin in-between. RPM +5 on previous FTP test. RPE 7-8.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m

Stress points: 33

Zone distribution

Z1: 24m

Z2: 31m

Z3: -

Z4: -

Z5: -

Z6: -

43%
57%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up

30 min 70% FTP, but at 13 minutes & also at the end of it do two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD at the end. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 4

Workouts: 3

Total duration: 3h 15m

Total stress points: 134

Average workout:

Duration 1h 5m

Stress points 45

Zone distribution

Z1: 1h 12m

Z2: 1h 29m

Z3: -

Z4: 34m

Z5: -

Z6: -

37%
45%
0%
17%
0%
0%

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

Workout overview

Duration: 1h 10m

Stress points: 37

Zone distribution

Z1: 23m

Z2: 47m

Z3: -

Z4: -

Z5: -

Z6: -

34%
67%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

5 min WU

15 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeated until time to CD.

5 min CD

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 64

Zone distribution

Z1: 35m

Z2: 6m

Z3: -

Z4: 34m

Z5: -

Z6: -

47%
8%
0%
45%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

4x 8 min SS (final interval is actually 10 minutes) (88-93% of FTP) with 7 min easy spin in-between. RPM +5 on previous FTP test. RPE 7-8.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 50m

Stress points: 33

Zone distribution

Z1: 14m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up

30 min 70% FTP, but at 13 minutes & also at the end of it do two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD at the end. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 5

Workouts: 3

Total duration: 2h 36m

Total stress points: 86

Average workout:

Duration 52m

Stress points 29

Zone distribution

Z1: 1h 35m

Z2: 17m

Z3: 44m

Z4: -

Z5: -

Z6: -

61%
11%
28%
0%
0%
0%

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

Workout overview

Duration: 40m

Stress points: 15

Zone distribution

Z1: 29m

Z2: 11m

Z3: -

Z4: -

Z5: -

Z6: -

73%
28%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 56m

Stress points: 39

Zone distribution

Z1: 26m

Z2: 6m

Z3: 24m

Z4: -

Z5: -

Z6: -

46%
11%
43%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 32

Zone distribution

Z1: 40m

Z2: -

Z3: 20m

Z4: -

Z5: -

Z6: -

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

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to set a benchmark or check progress against a previous score

20 min warm-up. 

20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.

20 min cool-down.

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?