IndoorFeatured
GC Coaching Virtual Training powered by Zwift
Three progressive 8-week phases that carry you from off-season to spring form
- 24 wk
- 6.6 hrs/wk
- Intermediate
Plan finder
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Why this planInside Zwift's Build Me Up training plan
RoadFeatured
B2VT — Gran Fondo Plan
Arrive at a 100-mile day fit enough to enjoy it, in 12 weeks
- 12 wk
- 6.2 hrs/wk
- Intermediate
Why this planKeto or carb loading before a long event?
IndoorFeatured
Z.B.4 — Zwift Base (Masters)
Build base on a masters recovery rhythm — a rest week every third week, not every fourth
- 12 wk
- 5.1 hrs/wk
- Masters
Why this planShould cyclists strength train?
IndoorFeatured
Z.B.1 — Zwift Base (Beginner)
Build a full off-season of aerobic base in Zwift, in 12 structured weeks
- 12 wk
- 4.2 hrs/wk
- Beginner
Why this planIndoor training and hyperthermia
Any discipline
SS.B.3 — Sweet Spot Base (Advanced)
Sweet spot base at racing load — 550 to 750 TSS a week, ridable anywhere
- 12 wk
- 8.6 hrs/wk
- Advanced
Why this planSupplements for endurance athletes: what has evidence
Any discipline
SS.B.2 — Sweet Spot Base (Intermediate)
Twelve weeks of sweet spot work, from 380 to 610 TSS a week, ridable anywhere
- 12 wk
- 6.9 hrs/wk
- Intermediate
Why this planHow to actually raise your anaerobic threshold
Indoor
Z.B.3 — Zwift Base (Advanced)
Build the base a winning season needs, on 580 to 850 TSS a week
- 12 wk
- 8.7 hrs/wk
- Advanced
Why this planSupplements for endurance athletes: what has evidence
Indoor
Z.B.2 — Zwift Base (Intermediate)
Carry a serious aerobic base into your season, on 380 to 550 TSS a week
- 12 wk
- 6.4 hrs/wk
- Intermediate
Why this planPost-workout nutrition: what and when
Indoor
Virtual Training — Phase I
Start the three-phase winter program at the beginning, with the first 8-week block
- 8 wk
- Intermediate
Why this planInside Zwift's Build Me Up training plan
Indoor
Virtual Training — Phase II
The middle 8-week block, for riders carrying on from Phase I
- 8 wk
- Intermediate
Why this planInside Zwift's Build Me Up training plan
Indoor
Virtual Training — Phase III
The final 8-week block, for riders who already have the base behind them
- 8 wk
- 6.6 hrs/wk
- Intermediate
Why this planHIIT vs LSD training
Strength
P.1 — Strength Block (gym)
Twelve weeks of barbell strength work that turns into force on the pedals
- 12 wk
- 3.7 hrs/wk
- All levels
Why this planInter-set stretching: gaming hypertrophy
Strength
P.2 — Strength Block (home)
Twelve weeks of strength work for the pedals, without a gym membership
- 12 wk
- 5.6 hrs/wk
- All levels
Why this planBlood flow restriction training for endurance gains
Any discipline
SS.B.1 — Sweet Spot Base (Beginner)
Build base the time-efficient way — sweet spot work you can ride anywhere
- 12 wk
- 4.2 hrs/wk
- Beginner
Why this planHIIT vs LSD training
Training guides
New training guides, as they go up
Shayne writes about how training actually works — thresholds, intervals, fuelling, strength. Get each new guide when it is published.
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