ZF18 Direct Power Coaching Phase 7

Plan overview

Weeks: 4

Duration: 2h 33m/week

Stress points: 139/week

Workouts: 11

Total duration: 10h 13m

Total stress points: 554

Zone distribution

Z1: 6h 3m

Z2: 51m

Z3: 30m

Z4: 1h 34m

Z5: 1h

Z6: 16m

59%
8%
5%
15%
10%
3%

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 23m

Total stress points: 133

Average workout:

Duration 48m

Stress points 44

Zone distribution

Z1: 1h 25m

Z2: 11m

Z3: 2m

Z4: 26m

Z5: 15m

Z6: 4m

59%
8%
1%
18%
10%
3%

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

Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 22m

Z2: 4m

Z3: 2m

Z4: 6m

Z5: -

Z6: 4m

58%
10%
5%
17%
0%
11%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

8x (15 sec hard 45 sec easy)
4x (30 min hard 2 min easy)
1x (5 min FTP)

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout target as a guide only.
Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs.
Don’t worry if you dont hit all power targets during this session.

5 minute 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: 50m

Stress points: 43

Zone distribution

Z1: 26m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

51%
9%
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

4x 5 min (88-98% of FTP) with 5 min easy spin in-between. RPM +5 on previous FTP test average. RPE 7-8.

5 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: 55m

Stress points: 49

Zone distribution

Z1: 37m

Z2: 3m

Z3: -

Z4: -

Z5: 15m

Z6: -

67%
5%
0%
0%
27%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your anaerobic threshold

10 min warm-up

1 min Zone 5, RPE 7-8, cadence high
1 min easy spin, RPE 1, cadence high

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 57m

Total stress points: 171

Average workout:

Duration 59m

Stress points 57

Zone distribution

Z1: 1h 42m

Z2: 11m

Z3: 2m

Z4: 36m

Z5: 20m

Z6: 5m

58%
6%
1%
21%
11%
3%

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

Workout overview

Duration: 46m 30s

Stress points: 55

Zone distribution

Z1: 25m

Z2: 4m

Z3: 2m

Z4: 11m

Z5: -

Z6: 5m

53%
8%
4%
25%
0%
10%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

9x (15 sec hard 45 sec easy)
5x (30sec hard 2 min easy)
1x (5 min FTP)

5 Minutes Cooldown

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout target as a guide only.
Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs.
Don’t worry if you dont hit all power targets during this session.

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

Stress points: 52

Zone distribution

Z1: 31m

Z2: 5m

Z3: -

Z4: 25m

Z5: -

Z6: -

51%
8%
0%
42%
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

5x 5 min (88-98% of FTP) with 5 min easy spin in-between. RPM +5 on previous FTP test. RPE 7-8.

5 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: 64

Zone distribution

Z1: 47m

Z2: 3m

Z3: -

Z4: -

Z5: 20m

Z6: -

67%
4%
0%
0%
29%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your anaerobic threshold

10 min warm-up

1 min Zone 5, RPE 7-8, cadence high
1 min easy spin, RPE 1, cadence high

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/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Week 3

Workouts: 3

Total duration: 3h 18m

Total stress points: 196

Average workout:

Duration 1h 6m

Stress points 65

Zone distribution

Z1: 2h 1m

Z2: 11m

Z3: 2m

Z4: 31m

Z5: 25m

Z6: 7m

61%
6%
1%
16%
13%
4%

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

Workout overview

Duration: 52m 30s

Stress points: 63

Zone distribution

Z1: 34m

Z2: 4m

Z3: 2m

Z4: 6m

Z5: -

Z6: 7m

64%
7%
4%
12%
0%
13%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

10x (15 sec hard 45 sec easy)
9x (30sec hard 2 min easy)
1x (5 min FTP)

5 minutes Cooldown

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout target as a guide only.
Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs.
Don’t worry if you dont hit all power targets during this session.

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

Stress points: 54

Zone distribution

Z1: 31m

Z2: 5m

Z3: -

Z4: 25m

Z5: -

Z6: -

51%
8%
0%
42%
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

5x 5 min (88-98% of FTP) with 5 min easy spin in-between. RPM +5 on previous FTP test average. RPE 7-8.

5 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 25m

Stress points: 79

Zone distribution

Z1: 57m

Z2: 3m

Z3: -

Z4: -

Z5: 25m

Z6: -

67%
4%
0%
0%
29%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your anaerobic threshold

10 min warm-up

1 min Zone 5, RPE 7-8, cadence high
1 min easy spin, RPE 1, cadence high

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/

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 pedaling 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?