Indoor · Intermediate

Virtual Training — a 24-week Zwift training plan

Three progressive 8-week phases that carry you from off-season to spring form

For cyclists and triathletes of any ability who want a full winter mapped out.

Written by Shayne Gaffney — if you have ridden a structured workout in Zwift, there is a good chance you have already ridden his.

5.0(3 ratings on TrainingPeaks)

Length: 24 wk
Load: 6.6 hrs/wk
Level: Intermediate
Discipline: Indoor
Price: $149 one-time

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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 24 weeks

A full winter planned end to end, in three progressive 8-week phases
Built 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

Most training plans hand you a block. This one hands you the whole winter.

Virtual Training is a three-phase program — three consecutive 8-week phases, 24 weeks in total — structured to take you from the off-season into your best spring form, without you having to work out where one block ends and the next should start.

Who this plan is for

Cyclists and triathletes of all abilities. Unlike the Zwift Base and Sweet Spot lines, this is not tiered by category — the phases are built to work across a range of abilities, at around 6.6 hours a week over five to six sessions.

Take this if you want the season planned for you rather than assembled from separate blocks. If you would rather buy one block at a time, the Zwift Base and Sweet Spot lines are 12 weeks each.

How the three phases work

Each phase is 8 weeks of structured, progressive training, and they run in sequence. The progression is the point: Phase II assumes the work you did in Phase I, and Phase III assumes both.

This is the cheapest way to buy it

All three phases are sold individually. Bought that way they come to $207:

	Price
Phase I	$69
Phase II	$69
Phase III	$69
All three separately	$207
This program — all 24 weeks	$149

If you are following the full winter, buying the program outright saves $58. The individual phases exist for riders slotting a single block into training they already have planned.

What you get

All 24 weeks across three progressive phases
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

Riders who did Virtual Training

I've trained with Shayne before but failed due to time constraints. But his virtual training program solves that issue… The numbers auto set to your FTP, so the sessions are just hard enough to finish with a great sense of accomplishment. And as the weeks are progressing, I am feeling a lot stronger and more confident about my abilities.
Todd G.Virtual training program

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.
Indoor training and hyperthermiaWhy you overheat on the trainer, what it does to your power, and how to set up an indoor space so heat stops limiting the session.
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 of any ability who want a full winter mapped out. 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?