ZF18 Direct Power Coaching Phase 2

Plan overview

Weeks: 4

Duration: 3h 43m/week

Stress points: 182/week

Workouts: 11

Total duration: 14h 51m

Total stress points: 728

Zone distribution

Z1: 5h 22m

Z2: 4h 1m

Z3: 2h 54m

Z4: 2h 34m

Z5: -

Z6: -

36%
27%
20%
17%
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.

This next block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

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.

Join our community at facebook.com/groups/zwiftfitness/.


Select a week or scroll down to view all workouts.

Week 1

Workouts: 3

Total duration: 4h 10m

Total stress points: 212

Average workout:

Duration 1h 23m

Stress points 71

Zone distribution

Z1: 1h 25m

Z2: 1h 15m

Z3: 50m

Z4: 40m

Z5: -

Z6: -

34%
30%
20%
16%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 14m

Z2: 6m

Z3: -

Z4: 40m

Z5: -

Z6: -

23%
10%
0%
67%
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

40 min SS (88-98% of FTP). 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/

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 10m

Stress points: 61

Zone distribution

Z1: 24m

Z2: 6m

Z3: 40m

Z4: -

Z5: -

Z6: -

34%
9%
57%
0%
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 (20 min Zones 3 (aim as high as possible but sustainable!), RPE 5, cadence normal, then 10 min easy, RPE 1-2, cadence high)

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: 2h

Stress points: 84

Zone distribution

Z1: 47m

Z2: 1h 3m

Z3: 10m

Z4: -

Z5: -

Z6: -

39%
53%
8%
0%
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 30 min 70% FTP, 5 min 88% FTP, 15 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the 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?

Week 2

Workouts: 3

Total duration: 4h 25m

Total stress points: 218

Average workout:

Duration 1h 28m

Stress points 73

Zone distribution

Z1: 1h 38m

Z2: 1h 13m

Z3: 40m

Z4: 54m

Z5: -

Z6: -

37%
28%
15%
20%
0%
0%

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

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) 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: 1h 10m

Stress points: 61

Zone distribution

Z1: 24m

Z2: 6m

Z3: 40m

Z4: -

Z5: -

Z6: -

34%
9%
57%
0%
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 (20 min Zones 3 (aim as high as possible but sustainable!), RPE 5, cadence normal, then 10 min easy, RPE 1-2, cadence high)

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: 2h

Stress points: 92

Zone distribution

Z1: 39m

Z2: 1h 1m

Z3: -

Z4: 20m

Z5: -

Z6: -

32%
51%
0%
17%
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 30 min 70% FTP, 10 min 90% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the 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?

Week 3

Workouts: 3

Total duration: 4h 40m

Total stress points: 244

Average workout:

Duration 1h 33m

Stress points 81

Zone distribution

Z1: 1h 25m

Z2: 1h 15m

Z3: 1h

Z4: 1h

Z5: -

Z6: -

30%
27%
21%
21%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 24m

Z2: 6m

Z3: -

Z4: 30m

Z5: -

Z6: -

40%
10%
0%
50%
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 15 min SS (88-93% of FTP) with 10 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: 1h 40m

Stress points: 81

Zone distribution

Z1: 34m

Z2: 6m

Z3: 1h

Z4: -

Z5: -

Z6: -

34%
6%
60%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

20 min warm-up

3x (20 min Zones 3 (aim as high as possible but sustainable!), RPE 5, cadence normal, then 10 min easy, RPE 1-2, cadence high)

20 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: 2h

Stress points: 109

Zone distribution

Z1: 27m

Z2: 1h 3m

Z3: -

Z4: 30m

Z5: -

Z6: -

23%
53%
0%
25%
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 30 min 75% FTP, 15 min 90% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the 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?

Week 4

Workouts: 2

Total duration: 1h 36m

Total stress points: 54

Average workout:

Duration 48m

Stress points 27

Zone distribution

Z1: 55m

Z2: 17m

Z3: 24m

Z4: -

Z5: -

Z6: -

57%
18%
25%
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/

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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

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FAQ: How to use custom workouts in Zwift?