ZF18 Direct Power Coaching Phase 6

Plan overview

Weeks: 4

Duration: 2h 11m/week

Stress points: 115/week

Workouts: 11

Total duration: 8h 42m

Total stress points: 460

Zone distribution

Z1: 4h 43m

Z2: 1h 6m

Z3: 24m

Z4: 1h 46m

Z5: -

Z6: 43m

54%
13%
5%
20%
0%
8%

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 13m

Total stress points: 122

Average workout:

Duration 44m

Stress points 41

Zone distribution

Z1: 1h 16m

Z2: 14m

Z3: -

Z4: 30m

Z5: -

Z6: 13m

57%
10%
0%
23%
0%
10%

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

Workout overview

Duration: 30m

Stress points: 32

Zone distribution

Z1: 17m

Z2: 5m

Z3: -

Z4: 5m

Z5: -

Z6: 3m

58%
16%
0%
17%
0%
9%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve maximal power output

10min WU
3x 15sec Max Efforts
3x 45sec Recovery
2x 1min Z6 Efforts
2x 2min Recovery
1x 5min Threshold Effort
6min CD

We recommend NOT using ERG mode for this session. The first 15sec work blocks are max efforts, the watts are just a target.
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately.
Easy spinning recovery blocks.

Lactate threshold (LT) training is a popular method of improving high-intensity endurance performance.
While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.
Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports.

The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the bloodstream faster than the body can remove it.
Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold
where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

During moderate exercise, the lactate can be absorbed quickly, but with high-intensity exercise, it is produced faster than the body can absorb it.
This lactate threshold is marked by a slight drop in pH (from 7.4 to about 7.2) that is thought to and cause fatigue and reduce the power of muscle contractions.

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 50m

Stress points: 46

Zone distribution

Z1: 21m

Z2: 5m

Z3: -

Z4: 25m

Z5: -

Z6: -

41%
9%
0%
50%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10min WU
2x 10min Z4 Efforts
1x 5min Z4 Effort
2x 5min Recovery Blocks
5min CD

The Sweet Spot power zone, which we define as 84% to 95% of FTP, is not named by mistake. This type of work achieves more positive physiological adaptations due to its repeatability
at such a particular balance of intensity and volume. Compared to training in other power zones, you can prompt more meaningful and sustainable adaptations by continually working
in this particular balance. Training in certain power zones means different things for your cycling fitness, and sub-threshold Sweet Spot work is specifically aimed at improving your ability to resist
fatigue at reasonably high power outputs over substantial lengths of time this has effects on nearly all other aspects of your performance.

Sweet Spot training strengthens an athlete’s varied abilities to translate into a higher FTP and stronger aerobic engine.
By training at this particular intensity, athletes are able to bring together the various ways they build strength in an efficient and impactful way.

Heres 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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 53m

Stress points: 44

Zone distribution

Z1: 38m

Z2: 5m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
9%
0%
0%
0%
19%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)

10min WU
10x 30sec Z6 Intervals
10min Recovery
10x 30sec Z6 Intervals
5min CD

VO2 max, or maximal oxygen uptake, is a common measurement linked to aerobic endurance that many athletes use to determine their overall fitness.
VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.
It is measured as milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min).
It is one factor that may help determine an athlete's capacity to perform sustained exercise.

Most elite athletes will have VO2 max values well over 60ml/kg/min, this number alone is not a guarantee of elite performance.
A high VO2 max may indicate an athlete's potential for excellent aerobic endurance, but many other factors can determine the winner of a particular race.

Some of these factors for athletic success include skills training, psychological preparation, lactate threshold training, rest and recovery, and nutrition.

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 2

Workouts: 3

Total duration: 2h 26m

Total stress points: 135

Average workout:

Duration 49m

Stress points 45

Zone distribution

Z1: 1h 15m

Z2: 21m

Z3: -

Z4: 35m

Z5: -

Z6: 15m

51%
14%
0%
24%
0%
10%

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

Workout overview

Duration: 35m 45s

Stress points: 32

Zone distribution

Z1: 16m

Z2: 12m

Z3: -

Z4: 5m

Z5: -

Z6: 3m

45%
33%
0%
14%
0%
8%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve maximal power output

10min WU
3x 15sec Max Efforts
3x Z2 Effort
2x 1min Z6 Efforts
2x 2min Z2 Effort
1x 5min Recovery
1x 5min Threshold Effort
6min CD

We recommend NOT using ERG mode for this session. The first 15sec work blocks are max efforts, the watts are just a target.
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately.
Easy spinning recovery blocks.

Lactate threshold (LT) training is a popular method of improving high-intensity endurance performance.
While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.
Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports.

The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the bloodstream faster than the body can remove it.
Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold
where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

During moderate exercise, the lactate can be absorbed quickly, but with high-intensity exercise, it is produced faster than the body can absorb it.
This lactate threshold is marked by a slight drop in pH (from 7.4 to about 7.2) that is thought to and cause fatigue and reduce the power of muscle contractions.

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: 30m

Z5: -

Z6: -

37%
8%
0%
55%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10min WU
3x 10min Z4 Efforts
2x 5min Recovery Blocks
5min CD

The Sweet Spot power zone, which we define as 84% to 95% of FTP, is not named by mistake. This type of work achieves more positive physiological adaptations due to its repeatability
at such a particular balance of intensity and volume. Compared to training in other power zones, you can prompt more meaningful and sustainable adaptations by continually working
in this particular balance. Training in certain power zones means different things for your cycling fitness, and sub-threshold Sweet Spot work is specifically aimed at improving your ability to resist
fatigue at reasonably high power outputs over substantial lengths of time this has effects on nearly all other aspects of your performance.

Sweet Spot training strengthens an athlete’s varied abilities to translate into a higher FTP and stronger aerobic engine.
By training at this particular intensity, athletes are able to bring together the various ways they build strength in an efficient and impactful way.

Heres 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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m 30s

Stress points: 50

Zone distribution

Z1: 38m

Z2: 5m

Z3: -

Z4: -

Z5: -

Z6: 13m

69%
8%
0%
0%
0%
23%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)

10min WU
10x 30sec Z6 Intervals
10min Recovery
10x 45sec Z6 Intervals
5min CD

VO2 max, or maximal oxygen uptake, is a common measurement linked to aerobic endurance that many athletes use to determine their overall fitness.
VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.
It is measured as milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min).
It is one factor that may help determine an athlete's capacity to perform sustained exercise.

Most elite athletes will have VO2 max values well over 60ml/kg/min, this number alone is not a guarantee of elite performance.
A high VO2 max may indicate an athlete's potential for excellent aerobic endurance, but many other factors can determine the winner of a particular race.

Some of these factors for athletic success include skills training, psychological preparation, lactate threshold training, rest and recovery, and nutrition.

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 3

Workouts: 3

Total duration: 2h 27m

Total stress points: 151

Average workout:

Duration 49m

Stress points 50

Zone distribution

Z1: 1h 14m

Z2: 18m

Z3: -

Z4: 41m

Z5: -

Z6: 15m

50%
12%
0%
28%
0%
10%

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

Workout overview

Duration: 35m

Stress points: 38

Zone distribution

Z1: 17m

Z2: 8m

Z3: -

Z4: 5m

Z5: -

Z6: 5m

49%
24%
0%
14%
0%
13%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve maximal power output

10min WU
3x 15sec Max Efforts
2x 45sec Z2 Effort
2x 1min Z2 Effort
1x 2min Z6 Efforts
1x 1min Z6 Efforts
2x 2min Z2 Effort
1x 5min Recovery
1x 5min Threshold Effort
6min CD

We recommend NOT using ERG mode for this session. The first 15sec work blocks are max efforts, the watts are just a target.
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately.
Easy spinning recovery blocks.

Lactate threshold (LT) training is a popular method of improving high-intensity endurance performance.
While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.
Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports.

The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the bloodstream faster than the body can remove it.
Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold
where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

During moderate exercise, the lactate can be absorbed quickly, but with high-intensity exercise, it is produced faster than the body can absorb it.
This lactate threshold is marked by a slight drop in pH (from 7.4 to about 7.2) that is thought to and cause fatigue and reduce the power of muscle contractions.

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 21m

Z2: 5m

Z3: -

Z4: 36m

Z5: -

Z6: -

34%
7%
0%
59%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10min WU
3x 10min Z4 Efforts
3x 2min Z4 Efforts (Threshold)
2x 5min Recovery Blocks
5min CD

The Sweet Spot power zone, which we define as 84% to 95% of FTP, is not named by mistake. This type of work achieves more positive physiological adaptations due to its repeatability
at such a particular balance of intensity and volume. Compared to training in other power zones, you can prompt more meaningful and sustainable adaptations by continually working
in this particular balance. Training in certain power zones means different things for your cycling fitness, and sub-threshold Sweet Spot work is specifically aimed at improving your ability to resist
fatigue at reasonably high power outputs over substantial lengths of time this has effects on nearly all other aspects of your performance.

Sweet Spot training strengthens an athlete’s varied abilities to translate into a higher FTP and stronger aerobic engine.
By training at this particular intensity, athletes are able to bring together the various ways they build strength in an efficient and impactful way.

Heres 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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 51m

Stress points: 51

Zone distribution

Z1: 36m

Z2: 5m

Z3: -

Z4: -

Z5: -

Z6: 10m

71%
9%
0%
0%
0%
20%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)

10min WU
5x 1min Z6 Intervals
10min Recovery
5x 1min Z6 Intervals
5min CD

VO2 max, or maximal oxygen uptake, is a common measurement linked to aerobic endurance that many athletes use to determine their overall fitness.
VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.
It is measured as milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min).
It is one factor that may help determine an athlete's capacity to perform sustained exercise.

Most elite athletes will have VO2 max values well over 60ml/kg/min, this number alone is not a guarantee of elite performance.
A high VO2 max may indicate an athlete's potential for excellent aerobic endurance, but many other factors can determine the winner of a particular race.

Some of these factors for athletic success include skills training, psychological preparation, lactate threshold training, rest and recovery, and nutrition.

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/

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: 52

Average workout:

Duration 48m

Stress points 26

Zone distribution

Z1: 58m

Z2: 14m

Z3: 24m

Z4: -

Z5: -

Z6: -

60%
15%
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

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance.

10min WU
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

Cadence is the rate at which a cyclist pedals. It’s the number of pedal revolutions per minute (RPMs).
If you increase and train your cadence, you’ll improve your cycling efficiency, allowing you to pedal for longer, faster.
When you pedal faster, you put less strain (i.e. force) on your muscles with each stroke. You ride in a lower gear, and as a result, use your slow-twitch muscles.
These muscles burn fat for fuel, are resistant to fatigue, and recover quickly when allowed to rest. Also,
studies show a higher cadence means an increase in blood flow to the muscles – which in turn, means more oxygen in the blood and a higher aerobic performance.

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: 37

Zone distribution

Z1: 29m

Z2: 3m

Z3: 24m

Z4: -

Z5: -

Z6: -

52%
5%
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

In this session we have progressive cadence goals. 4 blocks of increasing RPM each minute till the last minute you are at your peak before bouncing off the saddle.

10min WU
4x 6min Z3 Efforts
4x 3min Recovery
10min CD

Cadence is the rate at which a cyclist pedals. It’s the number of pedal revolutions per minute (RPMs).
If you increase and train your cadence, you’ll improve your cycling efficiency, allowing you to pedal for longer, faster. When you pedal faster, you put less strain (i.e. force) on your muscles with each stroke. You ride in a lower gear, and as a result, use your slow-twitch muscles.

These muscles burn fat for fuel, are resistant to fatigue, and recover quickly when allowed to rest. Also,
studies show a higher cadence means an increase in blood flow to the muscles – which in turn, means more oxygen in the blood and a higher aerobic performance.

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

Length: 56 Minutes

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?