Training plans

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

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

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

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

Virtual Training — Phase I

Start your off-season properly — the first of three 8-week Zwift blocks

• 8 wk
• 6.5 hrs/wk
• Intermediate

Virtual Training — Phase II

Keep the winter moving — the second of three 8-week Zwift blocks

• 8 wk
• 5.7 hrs/wk
• Intermediate

Virtual Training — Phase III

Carry your winter into spring form — the last of three 8-week blocks

• 8 wk
• 6.6 hrs/wk
• Intermediate

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

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

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