Weeks: 6
Duration: 2h 21m/week
Stress points: 149/week
Workouts: 17
Total duration: 14h 7m
Total stress points: 893
Z1: 6h 10m
Z2: 1h 47m
Z3: 2h 23m
Z4: 3h 27m
Z5: 5m
Z6: 14m
Select a week or scroll down to view all workouts.
Workouts: 3
Total duration: 2h 22m
Total stress points: 154
Average workout:
Duration 47m
Stress points 51
Z1: 1h 7m
Z2: 17m
Z3: 11m
Z4: 44m
Z5: 1m
Z6: 1m
Duration: 1h
Stress points: 62
Z1: 35m
Z2: 5m
Z3: -
Z4: 20m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 minute warm-up
4x 2.5 minute FTP, TT/Race/Preferred cadence, RPE 7-8 with 2 1/2 minute easy spin, RPE 1
10 minute easy spin
4x 2.5 minute FTP, TT/Race/Preferred cadence, RPE 7-8 with 2 1/2 minute easy spin, RPE 1
5 minute cool-down
Duration: 42m
Stress points: 42
Z1: 16m
Z2: 8m
Z3: 11m
Z4: 4m
Z5: 1m
Z6: 1m
Author: Direct Power Coaching (Zwift Fitness)
The goal of this session is to develop muscular strength by simulating climbing at various power & cadence targets.
We recommend placing a wheel block under the front wheel to elevate your core and workout on your correct target areas.
10 minute warm-up
Cadence needs to be 75-90 RPM on the climbs, stay seated!
5 minute 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)
Help with hill climbing technique via this video: https://www.youtube.com/watch?v=4gX2WEkot1Y
Duration: 40m
Stress points: 50
Z1: 15m
Z2: 5m
Z3: -
Z4: 20m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 minute warm-up
10 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace
5 minutes active recovery at high RPM
10 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace
5 minute cool-down
Workouts: 3
Total duration: 2h 38m
Total stress points: 192
Average workout:
Duration 53m
Stress points 64
Z1: 52m
Z2: 30m
Z3: 14m
Z4: 58m
Z5: 2m
Z6: 2m
Duration: 45m
Stress points: 56
Z1: 10m
Z2: 15m
Z3: -
Z4: 20m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 minute warm-up
2x 10min Threshold efforts
10min Z2 Recovery
5 minute cool-down
Duration: 58m
Stress points: 65
Z1: 21m
Z2: 10m
Z3: 14m
Z4: 8m
Z5: 2m
Z6: 2m
Author: Direct Power Coaching (Zwift Fitness)
The goal of this session is to develop muscular strength by simulating climbing at various power & cadence targets.
We recommend placing a wheel block under the front wheel to elevate your core and workout on your correct target areas.
10 minute warm-up
Cadence needs to be 75-90 RPM on the climbs, stay seated!
5 minute 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)
Help with hill climbing technique via this video: https://www.youtube.com/watch?v=4gX2WEkot1Y
Duration: 55m
Stress points: 71
Z1: 20m
Z2: 5m
Z3: -
Z4: 30m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 minute warm-up
30 minutes at FTP, RPE 6-7, cadence high or race/TT
5 minute cool-down
Workouts: 3
Total duration: 2h 26m
Total stress points: 172
Average workout:
Duration 49m
Stress points 57
Z1: 1h 8m
Z2: 13m
Z3: 5m
Z4: 53m
Z5: 2m
Z6: 5m
Duration: 45m
Stress points: 55
Z1: 25m
Z2: 5m
Z3: 2m
Z4: 8m
Z5: 2m
Z6: 3m
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 min WU
4x Interval set ranging from 100-200% FTP with active recovery
5 min easy spin
10 min CD
Duration: 41m
Stress points: 46
Z1: 23m
Z2: 4m
Z3: 2m
Z4: 10m
Z5: -
Z6: 2m
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 - such as prologue of short time trial)
10 min WU
5x 30sec explosive efforts at 150% ftp, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover.
1 x 10 minutes at 95% of FTP, again RPM needs to be equal to or higher than your average from last FTP test
5 min CD
Duration: 1h
Stress points: 71
Z1: 19m
Z2: 4m
Z3: 2m
Z4: 35m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwit Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 min warm-up.
35mins at 90-100% Threshold. RPE 7-8, Cadence target that of your last FTP test or higher.
10 min cool-down.
Workouts: 3
Total duration: 3h 1m
Total stress points: 158
Average workout:
Duration 1h
Stress points 53
Z1: 1h 15m
Z2: 22m
Z3: 1h 24m
Z4: -
Z5: -
Z6: -
Duration: 40m
Stress points: 18
Z1: 29m
Z2: 11m
Z3: -
Z4: -
Z5: -
Z6: -
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/
Duration: 56m
Stress points: 44
Z1: 26m
Z2: 6m
Z3: 24m
Z4: -
Z5: -
Z6: -
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
Duration: 1h 25m
Stress points: 96
Z1: 20m
Z2: 5m
Z3: 1h
Z4: -
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
2x 30 min SS (88-93% of FTP). RPM +5 on previous FTP test. RPE 7-8. 10 min easy spin to split.
10 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/
Workouts: 3
Total duration: 2h 7m
Total stress points: 140
Average workout:
Duration 42m
Stress points 47
Z1: 59m
Z2: 13m
Z3: 2m
Z4: 50m
Z5: -
Z6: 3m
Duration: 40m
Stress points: 43
Z1: 21m
Z2: 4m
Z3: 2m
Z4: 10m
Z5: -
Z6: 3m
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 - such as prologue of short time trial)
10 min WU
3x 1 minute explosive efforts, sustaining 120% for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval
10 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test
5 min CD
Duration: 40m
Stress points: 48
Z1: 15m
Z2: 5m
Z3: -
Z4: 20m
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
10 minute warm-up
20 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace
5 minute cool-down
Duration: 47m
Stress points: 49
Z1: 23m
Z2: 5m
Z3: -
Z4: 20m
Z5: -
Z6: -
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 SS (88-95% of FTP) with 4 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/
Workouts: 2
Total duration: 1h 33m
Total stress points: 77
Average workout:
Duration 47m
Stress points 39
Z1: 49m
Z2: 12m
Z3: 27m
Z4: 2m
Z5: -
Z6: 3m
Duration: 55m
Stress points: 44
Z1: 36m
Z2: 8m
Z3: 7m
Z4: 2m
Z5: -
Z6: 3m
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to ensure you are at the start line in a few days in perfect physical & mental shape
10 min WU
6x 30" efforts in Zone 6+ Power, RPE 8+.
10 minutes recovery, RPE 1
Keep your cadence high at race/TT rate throughout
Focus on having everything ready for your upcoming event.
Here's a DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/
Also check out the DPC Ultimate Recovery Guide: http://www.directpowercoaching.com/ultimate-recovery-guide/
Duration: 38m
Stress points: 33
Z1: 13m
Z2: 5m
Z3: 20m
Z4: -
Z5: -
Z6: -
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to increase your anaerobic threshold
15 minute warm-up
20 minutes at FTP, RPE 6-7, cadence high or race/TT/preferred pace
10 minute cool-down