ZF18 Direct Power Coaching Phase 9

Plan overview

Weeks: 6

Duration: 2h 21m/week

Stress points: 126/week

Workouts: 17

Total duration: 14h 7m

Total stress points: 758

Zone distribution

Z1: 6h 10m

Z2: 1h 47m

Z3: 2h 23m

Z4: 3h 27m

Z5: 5m

Z6: 14m

44%
13%
17%
24%
1%
2%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 3

Total duration: 2h 22m

Total stress points: 128

Average workout:

Duration 47m

Stress points 43

Zone distribution

Z1: 1h 7m

Z2: 17m

Z3: 11m

Z4: 44m

Z5: 1m

Z6: 1m

47%
12%
8%
31%
1%
1%

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

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 35m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

59%
8%
0%
33%
0%
0%

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

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Workout overview

Duration: 42m

Stress points: 35

Zone distribution

Z1: 16m

Z2: 8m

Z3: 11m

Z4: 4m

Z5: 1m

Z6: 1m

39%
19%
27%
10%
3%
2%

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

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Workout overview

Duration: 40m

Stress points: 42

Zone distribution

Z1: 15m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

38%
12%
0%
50%
0%
0%

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

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Week 2

Workouts: 3

Total duration: 2h 38m

Total stress points: 163

Average workout:

Duration 53m

Stress points 54

Zone distribution

Z1: 52m

Z2: 30m

Z3: 14m

Z4: 58m

Z5: 2m

Z6: 2m

33%
19%
9%
37%
1%
1%

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Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 20m

Z5: -

Z6: -

23%
33%
0%
44%
0%
0%

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

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Workout overview

Duration: 58m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 10m

Z3: 14m

Z4: 8m

Z5: 2m

Z6: 2m

37%
18%
25%
13%
4%
3%

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m

Stress points: 61

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 increase your anaerobic threshold

10 minute warm-up

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

5 minute cool-down

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Week 3

Workouts: 3

Total duration: 2h 26m

Total stress points: 142

Average workout:

Duration 49m

Stress points 47

Zone distribution

Z1: 1h 8m

Z2: 13m

Z3: 5m

Z4: 53m

Z5: 2m

Z6: 5m

46%
9%
4%
36%
1%
3%

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

Workout overview

Duration: 45m

Stress points: 42

Zone distribution

Z1: 25m

Z2: 5m

Z3: 2m

Z4: 8m

Z5: 2m

Z6: 3m

56%
10%
4%
18%
4%
7%

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

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Workout overview

Duration: 41m

Stress points: 37

Zone distribution

Z1: 23m

Z2: 4m

Z3: 2m

Z4: 10m

Z5: -

Z6: 2m

57%
10%
4%
24%
0%
5%

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

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 19m

Z2: 4m

Z3: 2m

Z4: 35m

Z5: -

Z6: -

32%
7%
3%
58%
0%
0%

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.

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Week 4

Workouts: 3

Total duration: 3h 1m

Total stress points: 143

Average workout:

Duration 1h

Stress points 48

Zone distribution

Z1: 1h 15m

Z2: 22m

Z3: 1h 24m

Z4: -

Z5: -

Z6: -

42%
12%
46%
0%
0%
0%

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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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Workout overview

Duration: 1h 25m

Stress points: 89

Zone distribution

Z1: 20m

Z2: 5m

Z3: 1h

Z4: -

Z5: -

Z6: -

24%
5%
71%
0%
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

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/

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FAQ: How to use custom workouts in Zwift?

Week 5

Workouts: 3

Total duration: 2h 7m

Total stress points: 116

Average workout:

Duration 42m

Stress points 39

Zone distribution

Z1: 59m

Z2: 13m

Z3: 2m

Z4: 50m

Z5: -

Z6: 3m

46%
10%
2%
39%
0%
2%

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

Workout overview

Duration: 40m

Stress points: 35

Zone distribution

Z1: 21m

Z2: 4m

Z3: 2m

Z4: 10m

Z5: -

Z6: 3m

52%
10%
5%
25%
0%
8%

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

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Workout overview

Duration: 40m

Stress points: 40

Zone distribution

Z1: 15m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

39%
12%
0%
50%
0%
0%

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

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Workout overview

Duration: 47m

Stress points: 41

Zone distribution

Z1: 23m

Z2: 5m

Z3: -

Z4: 20m

Z5: -

Z6: -

48%
10%
0%
43%
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 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/

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Week 6

Workouts: 2

Total duration: 1h 33m

Total stress points: 66

Average workout:

Duration 47m

Stress points 33

Zone distribution

Z1: 49m

Z2: 12m

Z3: 27m

Z4: 2m

Z5: -

Z6: 3m

53%
13%
28%
2%
0%
3%

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Workout overview

Duration: 55m

Stress points: 37

Zone distribution

Z1: 36m

Z2: 8m

Z3: 7m

Z4: 2m

Z5: -

Z6: 3m

65%
14%
12%
4%
0%
5%

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/

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 38m

Stress points: 29

Zone distribution

Z1: 13m

Z2: 5m

Z3: 20m

Z4: -

Z5: -

Z6: -

35%
12%
53%
0%
0%
0%

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

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FAQ: How to use custom workouts in Zwift?