ZF19 Spokes Personal Coaching Stage 4


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Workout overview

Duration: 45m

Stress points: 35

Zone distribution

Z1: 36m

Z2: 3m

Z3: -

Z4: -

Z5: 6m

Z6: -

80%
7%
0%
0%
13%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop muscular strength.
We have 6x Intervals designed to be completed at 60rpm in a seated position.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes Personal Coaching and Nutritionally Fit.
Team Manager at Spokes personal coaching 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.

Copyright of TeamZF

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 52m 40s

Stress points: 48

Zone distribution

Z1: 29m

Z2: 3m

Z3: 1m

Z4: 20m

Z5: -

Z6: -

55%
6%
1%
38%
0%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop race pace with short explosive efforts.
We have 4x Zone4 blocks followed by a short seated sprint.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time.
Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that,
regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless,
there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become.
Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.

The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it,
have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it.
Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP)
or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal coaching and Nutritionally Fit.
Team Manager at Spokes personal coaching 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.

Copyright of TeamZF

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 51m

Stress points: 52

Zone distribution

Z1: 36m

Z2: 3m

Z3: -

Z4: -

Z5: 12m

Z6: -

71%
6%
0%
0%
24%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop muscular strength.
We have 6x Intervals designed to be completed at 60rpm in a seated position.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal coaching and Nutritionally Fit.
Team Manager at Spokes personal coaching 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 58m

Stress points: 55

Zone distribution

Z1: 30m

Z2: 3m

Z3: 1m

Z4: 24m

Z5: -

Z6: -

52%
5%
2%
41%
0%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop race pace with short explosive efforts.
We have 4x Zone4 blocks followed by a short seated sprint.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time.
Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that,
regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless,
there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become.
Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.

The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it,
have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it.
Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP)
or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal coaching and Nutritionally Fit.
Team Manager at Spokes personal coaching 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 69

Zone distribution

Z1: 41m

Z2: 3m

Z3: -

Z4: -

Z5: 18m

Z6: -

66%
5%
0%
0%
29%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop muscular strength.
We have 6x Intervals designed to be completed at 60rpm in a seated position.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal coaching and Nutritionally Fit.
Team Manager at Spokes personal coaching 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 4m 20s

Stress points: 62

Zone distribution

Z1: 32m

Z2: 3m

Z3: 1m

Z4: 28m

Z5: -

Z6: -

50%
5%
2%
44%
0%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop race pace with short explosive efforts.
We have 4x Zone4 blocks followed by a short seated sprint.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time.
Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that,
regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless,
there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become.
Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.

The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it,
have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it.
Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP)
or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 3m

Stress points: 47

Zone distribution

Z1: 37m

Z2: 9m

Z3: 12m

Z4: 5m

Z5: -

Z6: -

58%
15%
19%
8%
0%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop muscular strength.
We have Intervals designed to be completed at between 50-70rpm in a seated position.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 8m 40s

Stress points: 68

Zone distribution

Z1: 34m

Z2: 1m

Z3: 2m

Z4: 32m

Z5: -

Z6: -

49%
2%
2%
47%
0%
0%

Author: Spokes Personal Coaching(TeamZF)

The Goal Of This Session is to develop race pace with short explosive efforts.
We have 4x Zone4 blocks followed by a short seated sprint.

For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/

Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time.
Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that,
regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless,
there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become.
Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.

The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it,
have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it.
Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP)
or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.

Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology.
Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power.
The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that,
you’d drop intensity and sustain the effort for longer.

You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below.
To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained,
maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.

The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%,
so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session.
Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes personal 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.

Copyright of TeamZF

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?