ZF18 Direct Power Coaching Phase 5

Plan overview

Weeks: 4

Duration: 2h 38m/week

Stress points: 155/week

Workouts: 11

Total duration: 10h 33m

Total stress points: 621

Zone distribution

Z1: 4h 48m

Z2: 1h 6m

Z3: 1h

Z4: 2h 45m

Z5: 47m

Z6: 6m

46%
10%
9%
26%
7%
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 10 phases. Each phase will take approximately 1-2 months to complete. It will consist of 3 workouts per week.

This next block is continuing 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: 2h 51m

Total stress points: 167

Average workout:

Duration 57m

Stress points 56

Zone distribution

Z1: 1h 23m

Z2: 17m

Z3: 15m

Z4: 42m

Z5: 12m

Z6: 2m

48%
10%
9%
25%
7%
1%

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

Workout overview

Duration: 42m

Stress points: 38

Zone distribution

Z1: 25m

Z2: 5m

Z3: -

Z4: -

Z5: 12m

Z6: -

60%
11%
0%
0%
29%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength.

This 4 week block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

10min WU
6x 2min Z5 Intervals
5x 3min Recovery
5min CD
Stay seated throughout

In this session you’ll work on leg strength by dropping your cadence, forcing you to push harder on the pedals to hit the required power or heart rate.
This will encourage your leg muscles to adapt and grow stronger, and will pay dividends out on the road when climbing and you’re required to drop your cadence,
as it will increase the amount of torque you are able to produce.

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

Length: 42 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: 12m

Z5: -

Z6: 2m

59%
15%
0%
22%
0%
4%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance simulating a solo breakaway.

Initiating a successful solo breakaway is most of the hardest tasks in bike racing. Its also one of the most rewarding
so it makes sense to do some specific training to increase your chances of getting away and staying away.

A solo attack requires a near maximal effort the get the initial gap, then several minutes around threshold to extend the lead.

10min WU 
5min Z2
4x 30sec Z6
3x 3min Z4
10min CD

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

Length: 54 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 75

Zone distribution

Z1: 26m

Z2: 5m

Z3: 15m

Z4: 30m

Z5: -

Z6: -

34%
6%
20%
40%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10min WU
3x 4/5/6min Z3
3x 4/5/6min Z4
3x 4/5/6min Z4
2x 5/10min Recovery
5min CD


The greater your muscle endurance, the less fatigue you will experience towards the end of a long race and the more intensity you can handle while training.
Early season base training is a good conditioning phase with increasing volume and a mix of lower to moderate intensity days.
As you transition to late base season training, incorporating more moderate intensity days, while challenging yourself with power,
will help you target specific aerobic adaptations and lead to greater aerobic leg strength and muscular endurance.
Here's a little DPC guide on motivation and positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Length: 75 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 2

Workouts: 3

Total duration: 3h 4m

Total stress points: 196

Average workout:

Duration 1h 1m

Stress points 65

Zone distribution

Z1: 1h 17m

Z2: 16m

Z3: 21m

Z4: 53m

Z5: 15m

Z6: 2m

42%
9%
11%
29%
8%
1%

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.

This 4 week block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

10min WU
6x 2.5min Z5 Intervals
5x 2.5min Recovery
5min CD
Stay seated throughout

In this session you’ll work on leg strength by dropping your cadence, forcing you to push harder on the pedals to hit the required power or heart rate.
This will encourage your leg muscles to adapt and grow stronger, and will pay dividends out on the road when climbing and you’re required to drop your cadence,
as it will increase the amount of torque you are able to produce.

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

Length: 43 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 67

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: 20m

Z5: -

Z6: 2m

51%
13%
0%
32%
0%
3%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance simulating a solo breakaway.

Initiating a successful solo breakaway is most of the hardest tasks in bike racing. Its also one of the most rewarding
so it makes sense to do some specific training to increase your chances of getting away and staying away.

A solo attack requires a near maximal effort the get the initial gap, then several minutes around threshold to extend the lead.

10min WU 
5min Z2
4x 30sec Z6
3x 5min Z4
10min CD

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

Length: 62 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 19m

Stress points: 86

Zone distribution

Z1: 22m

Z2: 3m

Z3: 21m

Z4: 33m

Z5: -

Z6: -

28%
4%
27%
42%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10min WU
6x 3/4min Z3
6x 5/6min Z4
2x 5/10min Recovery
5min CD


The greater your muscle endurance, the less fatigue you will experience towards the end of a long race and the more intensity you can handle while training.
Early season base training is a good conditioning phase with increasing volume and a mix of lower to moderate intensity days.
As you transition to late base season training, incorporating more moderate intensity days, while challenging yourself with power,
will help you target specific aerobic adaptations and lead to greater aerobic leg strength and muscular endurance.
Here's a little DPC guide on motivation and positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Length: 75 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 3

Workouts: 3

Total duration: 3h 2m

Total stress points: 204

Average workout:

Duration 1h 1m

Stress points 68

Zone distribution

Z1: 1h 14m

Z2: 16m

Z3: -

Z4: 1h 10m

Z5: 20m

Z6: 2m

41%
9%
0%
38%
11%
1%

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

Workout overview

Duration: 43m

Stress points: 48

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: -

Z5: 18m

Z6: -

47%
11%
0%
0%
42%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength.

This 4 week block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

10min WU
6x 3min Z5 Intervals
5x 2min Recovery
5min CD
Stay seated throughout

In this session you’ll work on leg strength by dropping your cadence, forcing you to push harder on the pedals to hit the required power or heart rate.
This will encourage your leg muscles to adapt and grow stronger, and will pay dividends out on the road when climbing and you’re required to drop your cadence,
as it will increase the amount of torque you are able to produce.

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

Length: 43 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 14m

Stress points: 89

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: 32m

Z5: -

Z6: 2m

43%
11%
0%
43%
0%
3%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance simulating a solo breakaway.

Initiating a successful solo breakaway is most of the hardest tasks in bike racing. Its also one of the most rewarding
so it makes sense to do some specific training to increase your chances of getting away and staying away.

A solo attack requires a near maximal effort the get the initial gap, then several minutes around threshold to extend the lead.

10min WU 
5min Z2
4x 30sec Z6
3x 8min Z4
10min CD

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

Length: 74 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 5m

Stress points: 67

Zone distribution

Z1: 22m

Z2: 3m

Z3: -

Z4: 38m

Z5: 2m

Z6: -

34%
5%
0%
58%
3%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

5min WU
1x 5/10/8/15min Z4
3x 5min Recovery
5min CD


The greater your muscle endurance, the less fatigue you will experience towards the end of a long race and the more intensity you can handle while training.
Early season base training is a good conditioning phase with increasing volume and a mix of lower to moderate intensity days.
As you transition to late base season training, incorporating more moderate intensity days, while challenging yourself with power,
will help you target specific aerobic adaptations and lead to greater aerobic leg strength and muscular endurance.
Here's a little DPC guide on motivation and positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Length: 75 Minutes

WORKOUT DESIGNER
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.
Pav has over 6 years Cycling Coaching and is 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 sore.

For more info head to
https://directpowercoaching.com/
www.facebook.com/groups/zwiftfitness/

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 and increase your efficiency

10 min warm-up
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,
9min CD

Don’t worry about zones during this session.

Length: 40 Minutes
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 and increase your efficiency 

10min WU
4x 6min Z3 - Increasing Cadence
4x 3min recovery
10min CD

We will be increasing cadence each minute, maxing your RPM in the final minute.

Length: 56 Minutes

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?