Indoor · Intermediate

Virtual Training Phase I — 8-week Zwift training plan

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

For cyclists and triathletes beginning a structured off-season.

Length: 8 wk
Load: 6.5 hrs/wk
Level: Intermediate
Discipline: Indoor
Price: $69 one-time

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Checkout happens on TrainingPeaks · one-time payment · their refund policy applies

Buy once on TrainingPeaks
The plan lands on your calendar, from any start date
Every workout syncs to Zwift, Garmin or Wahoo

What you get

By the end of 8 weeks

The opening 8-week block of the three-phase Virtual Training program
Structured, progressive sessions for cyclists and triathletes at any ability
Workouts that export to Zwift, Garmin, Wahoo or your software of choice
Every session ridable at home, whenever your day allows

Phase I is where the Virtual Training program starts — the first of three consecutive 8-week blocks that run from the off-season through to spring.

Buy the phase, or the whole program?

Worth doing the arithmetic before you decide, because it is not close:

	Price
Phase I	$69
Phase II	$69
Phase III	$49.95
All three, bought separately	$187.95
The 24-week program	$99

If you intend to follow the full winter, the bundle saves you $88.95 over buying the phases one at a time. Buy this phase on its own only if you want to try the first block before committing, or you are slotting it around training you already have planned.

Who this plan is for

Cyclists and triathletes of all abilities. The phases are built to work across a range of abilities rather than being tiered by category the way the Zwift Base and Sweet Spot lines are.

What you get

All 8 weeks of the opening phase
Every session as a structured workout file, exportable to Zwift, Garmin, Wahoo or your software of choice
Sessions you can ride at home, at whatever time of day suits

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.

Who wrote this plan

Shayne Gaffney

If you have ridden a structured workout in Zwift, there is a good chance Shayne wrote it. He authored around 85% of Zwift's workout library, along with the "Build Me Up", "Pebble Pounder", "Zwift Racing" and "201: Your First 5K" plans — and he wrote every session in this one.

USA Cycling Level 1 · Precision Nutrition L1 · Published in Bicycling, Triathlete, TrainingPeaks and Zwift Insider

More about Shayne

Results

What riders say about the programming

I came to Shayne and GCC with lots of enthusiasm and willingness to work, but without knowing how to take my riding to the next level. I also had a bucket list goal: California's "Death Ride"… Several (hard!) months later, I crushed the Death Ride and went on to several other challenging rides later in the season. After that, I even took up racing, something I'd never thought I'd do, and had a blast competing in our local cyclocross series.
Paul D.Death Ride · Coached athlete
The A group, the fast ones on the Saturday ride. A sub 5 hour century. These were my goals and they had eluded me for years because, I now see, I didn't really have a plan for achieving them… I achieved my original goals, grew to set new ones and achieved those as well. There is only one way to say this and that is that 2015 was the most fun I've ever had on a bike.
Dan S.Sub-5 hour century · Coached athlete · 2015

Read all reviews

The thinking behind this plan

Inside Zwift's Build Me Up training planA walk through Build Me Up — how the plan is structured, who it suits, and what it is trying to build — from the coach who wrote it.
Why does Zwift feel harder than riding outside?The same watts feel harder indoors, and it is not in your head. Cooling, coasting, cadence and terrain — what actually changes.
What are the power training zones?A plain guide to cycling power zones — what each one trains, how they are set from FTP, and what a session in each should feel like.

FAQ

Questions about this plan

Is this plan the right level for me?

It is written for cyclists and triathletes beginning a structured off-season. If you are between two plans, the plan finder will place you in under a minute — or email us your goal and weekly hours before you buy and we will point you at the right one.

Do I need a power meter for this plan?

No. A smart trainer supplies the power for every session in this plan. If you ride outdoors without a power meter, each workout also carries a perceived-effort target.

Does it sync with Zwift, Garmin and Wahoo?

Yes. Every workout is a structured file. Connect TrainingPeaks to Zwift and the day's session appears in your workout list; connect Garmin or Wahoo and it pushes to your head unit.

Do I need TrainingPeaks Premium?

No. A free TrainingPeaks account is enough to buy this plan and follow every workout. Premium adds deeper analysis but nothing this plan depends on.

What if I miss a session or a week?

Shift the remaining plan forward on your TrainingPeaks calendar and carry on. The plan is built in blocks, so a missed session will not break the progression.

Is this coaching?

No. This is a self-guided plan: you get the full structure and every workout, but no ongoing coaching relationship. That is what keeps it a one-time price instead of a monthly retainer.

What if the plan turns out to be wrong for me?

Plans are covered by the TrainingPeaks refund policy. With the author's approval, a plan can be exchanged for another of equal value from the same author. Refund requests must be made in writing to TrainingPeaks within 24 hours of purchase with a detailed explanation, and are assessed case by case. If you are unsure this plan fits, get in touch before you buy and we will point you at the right one.

Not the right fit?