Indoor · Intermediate

Virtual Training Phase III — 8-week Zwift training plan

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

For cyclists and triathletes sharpening up for spring.

Length: 8 wk
Load: 6.6 hrs/wk
Level: Intermediate
Discipline: Indoor
Price: $49.95 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 closing 8-week block of the Virtual Training program
Structured, progressive work aimed at spring form
Workouts that export to Zwift, Garmin, Wahoo or your software of choice
Every session ridable at home, whenever your day allows

Phase III is the closing block of the three-phase Virtual Training program — eight weeks of structured, progressive work aimed at arriving in spring genuinely fit.

Buy this, or the full program?

Take Phase III on its own if you already have base training behind you — either Phase I and Phase II, or an equivalent block like Z.B.2 — and you only want the final sharpening block.

Take the full 24-week program if you are starting from the beginning. All three phases bought individually come to $187.95; the program is $99 for the same 24 weeks, a saving of $88.95.

At $49.95 this is the cheapest of the three phases to buy alone — but it is also the one that assumes the most work has already been done.

This block assumes the work of the phases before it. Starting your winter here, with no base underneath, is not what it was built for.

Who this plan is for

Cyclists and triathletes of all abilities, at around 6.6 hours a week across four to five sessions.

What you get

All 8 weeks of the final 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

HIIT vs LSD trainingWhat the research says about high-intensity intervals versus long slow distance — and how to keep the training effect when you do not have hours to ride.
The time-crunched athlete: what is the best way to train?How to train when you do not have the hours — what to cut, what to protect, and how to keep progressing on a limited weekly budget.
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.

FAQ

Questions about this plan

Is this plan the right level for me?

It is written for cyclists and triathletes sharpening up for spring. 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?