ZF18 Direct Power Coaching Phase 4

Plan overview

Weeks: 4

Duration: 2h 21m/week

Stress points: 133/week

Workouts: 10

Total duration: 9h 23m

Total stress points: 530

Zone distribution

Z1: 4h 29m

Z2: 56m

Z3: 1h 44m

Z4: 1h 37m

Z5: 33m

Z6: 4m

48%
10%
18%
17%
6%
1%

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 3 workouts per week.

This next block is starting the journey into strength & performance training.

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: 3h 11m

Total stress points: 174

Average workout:

Duration 1h 4m

Stress points 58

Zone distribution

Z1: 1h 21m

Z2: 14m

Z3: 1h

Z4: 29m

Z5: 6m

Z6: 1m

42%
7%
31%
15%
3%
0%

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

Workout overview

Duration: 46m

Stress points: 30

Zone distribution

Z1: 34m

Z2: 6m

Z3: -

Z4: -

Z5: 6m

Z6: -

74%
13%
0%
0%
13%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

1 min at 110%, almost all out and 4 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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Workout overview

Duration: 55m

Stress points: 52

Zone distribution

Z1: 29m

Z2: 6m

Z3: -

Z4: 19m

Z5: -

Z6: 1m

52%
11%
0%
35%
0%
1%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <80, 90% FTP with a 10 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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Workout overview

Duration: 1h 30m

Stress points: 92

Zone distribution

Z1: 19m

Z2: 2m

Z3: 1h

Z4: 10m

Z5: -

Z6: -

21%
2%
67%
11%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

5 min warm-up

6x 10 min 80-85% FTP, 5 min 95% 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.

5 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: 2h 52m

Total stress points: 173

Average workout:

Duration 57m

Stress points 58

Zone distribution

Z1: 1h 20m

Z2: 15m

Z3: 20m

Z4: 44m

Z5: 12m

Z6: 1m

46%
9%
12%
25%
7%
1%

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

Workout overview

Duration: 47m

Stress points: 40

Zone distribution

Z1: 29m

Z2: 6m

Z3: -

Z4: -

Z5: 12m

Z6: -

61%
13%
0%
0%
26%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min at 110% 50rpm, almost all out, 3 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: 24m

Z5: -

Z6: 1m

51%
8%
0%
40%
0%
2%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

10 min warm-up

5 min RPM <80, 90% FTP with a 15 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 5m

Stress points: 66

Zone distribution

Z1: 20m

Z2: 5m

Z3: 20m

Z4: 20m

Z5: -

Z6: -

31%
7%
31%
31%
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 10 min 85% FTP, 10 min 95% 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.

5 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 3

Workouts: 3

Total duration: 2h 24m

Total stress points: 144

Average workout:

Duration 48m

Stress points 48

Zone distribution

Z1: 1h 22m

Z2: 20m

Z3: -

Z4: 24m

Z5: 15m

Z6: 3m

57%
14%
0%
17%
10%
2%

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

Workout overview

Duration: 42m 30s

Stress points: 43

Zone distribution

Z1: 23m

Z2: 5m

Z3: -

Z4: -

Z5: 15m

Z6: -

54%
11%
0%
0%
35%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

10 min warm-up

2.5 min at 110% low rpm, almost all out, 2.5 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 1m 15s

Stress points: 86

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: 24m

Z5: -

Z6: 3m

50%
8%
0%
39%
0%
4%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

10 min warm-up

5 min RPM <80, 90% FTP with a 30 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

5 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

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?

Week 4

Workouts: 1

Total duration: 56m

Total stress points: 39

Average workout:

Duration 56m

Stress points 39

Zone distribution

Z1: 26m

Z2: 6m

Z3: 24m

Z4: -

Z5: -

Z6: -

46%
11%
43%
0%
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

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FAQ: How to use custom workouts in Zwift?