ZF18 Direct Power Coaching Phase 8

Plan overview

Weeks: 4

Duration: 2h 12m/week

Stress points: 129/week

Workouts: 11

Total duration: 8h 50m

Total stress points: 514

Zone distribution

Z1: 4h 12m

Z2: 1h 12m

Z3: 1h 30m

Z4: 1h 23m

Z5: 15m

Z6: 18m

48%
14%
17%
16%
3%
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 14m

Total stress points: 122

Average workout:

Duration 45m

Stress points 41

Zone distribution

Z1: 1h 15m

Z2: 14m

Z3: 18m

Z4: 23m

Z5: -

Z6: 4m

56%
10%
13%
17%
0%
3%

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

Workout overview

Duration: 52m

Stress points: 32

Zone distribution

Z1: 39m

Z2: 5m

Z3: -

Z4: 8m

Z5: -

Z6: -

76%
9%
0%
15%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

8x 1 minute FTP, TT/Race/Preferred cadence, RPE 7-8 with 3 minute easy spin, RPE 1

5 minute cool-down

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Workout overview

Duration: 42m

Stress points: 55

Zone distribution

Z1: 15m

Z2: 5m

Z3: 18m

Z4: -

Z5: -

Z6: 4m

37%
11%
43%
0%
0%
10%

Author: Direct Power Coaching (Zwift FItness)

The Goal Of This Session: is to develop sustainable power or race pace, and peak power plus sprinting technique

10min WU

2x Z3 Blocks - Cadence +5 RPM on your last FTP test average.

2x Z3/Z6 Intervals

5min CD

Fuel well before. Aim for no food during & only electrolyte or low carb drink - refuel halfway but take a bar of gel in case you feel dizzy!

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Workout overview

Duration: 40m

Stress points: 35

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: 15m

Z5: -

Z6: -

51%
12%
0%
38%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

15 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace

5 minute cool-down

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Week 2

Workouts: 3

Total duration: 2h 18m

Total stress points: 153

Average workout:

Duration 46m

Stress points 51

Zone distribution

Z1: 53m

Z2: 27m

Z3: 22m

Z4: 30m

Z5: -

Z6: 6m

38%
20%
16%
22%
0%
4%

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

Workout overview

Duration: 40m

Stress points: 34

Zone distribution

Z1: 14m

Z2: 16m

Z3: -

Z4: 10m

Z5: -

Z6: -

35%
41%
0%
25%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to build on your anaerobic threshold

10 minute warm-up

10 minute FTP, TT/Race/Preferred cadence, RPE 7-8

10 minute Zone 2, TT cadence, RPE 3-4

10 minute FTP, TT/Race/Preferred cadence, RPE 
7-8

10 minute cool-down

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Workout overview

Duration: 58m

Stress points: 77

Zone distribution

Z1: 24m

Z2: 6m

Z3: 22m

Z4: -

Z5: -

Z6: 6m

41%
11%
38%
0%
0%
10%

Author: Direct Power Coaching (Zwift FItness)

The Goal Of This Session: is to develop sustainable power or race pace, and peak power plus sprinting technique

Sprint targets are 30sec efforts please.

Fuel well before. Aim for no food during & only electrolyte or low carb drink - refuel halfway but take a bar of gel in case you feel dizzy!

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Workout overview

Duration: 40m

Stress points: 42

Zone distribution

Z1: 15m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

39%
11%
0%
50%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

20 minute warm-up

30 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace

10 minute cool-down

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Week 3

Workouts: 3

Total duration: 2h 42m

Total stress points: 185

Average workout:

Duration 54m

Stress points 62

Zone distribution

Z1: 1h 9m

Z2: 14m

Z3: 26m

Z4: 30m

Z5: 15m

Z6: 8m

43%
9%
16%
19%
9%
5%

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

Workout overview

Duration: 57m 30s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 5m

Z3: -

Z4: 30m

Z5: -

Z6: -

40%
8%
0%
52%
0%
0%

Author: Pete Donohue (Zwift Fitness)

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

10 minute warm-up

6x (5 minute 90% FTP, TT/Race/Preferred cadence, RPE 7-8 with 2 1/2 minute easy spin, RPE 1)

5 minute cool-down

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Workout overview

Duration: 1h 4m

Stress points: 95

Zone distribution

Z1: 25m

Z2: 5m

Z3: 26m

Z4: -

Z5: -

Z6: 8m

40%
7%
41%
0%
0%
13%

Author: Direct Power Coaching (Zwift FItness)

The Goal Of This Session: is to develop sustainable power or race pace, and peak power plus sprinting technique

This must be MAINLY within the Aerobic Endurance Zones 1-4. Sprint targets are 30sec efforts.


Fuel well before. Aim for no food during & only electrolyte or low carb drink - refuel halfway but take a bar of gel in case you feel dizzy!

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Workout overview

Duration: 40m

Stress points: 38

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: -

Z5: 15m

Z6: -

51%
11%
0%
0%
38%
0%

Author: Direct Power Coaching (Zwift Fitness)

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

10 minute warm-up

15 minutes at 105% FTP, RPE 6-7, cadence high or race/TT

10 minutes active recovery, spin legs fast.

5 minute cool-down

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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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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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