Indoor · Masters

Build base on a masters recovery rhythm — a rest week every third week, not every fourth

Z.B.4 — Zwift Base (Masters) — for masters riders who recover slower than the calendar assumes.

Length: 12 wk
Load: 5.1 hrs/wk
Level: Masters
Discipline: Indoor
Price: $59 one-time

Buy on TrainingPeaks Get new guides by email

Checkout happens on TrainingPeaks · one-time payment

What you get

By the end of 12 weeks

A rest week every third week instead of every fourth, so the work absorbs
A build from 270 to 420 TSS a week, pitched for masters recovery
Workouts that export straight to Zwift, Garmin or Wahoo
Weekday sessions kept short, with the longer rides on the weekend
Core and hip strength routines that matter more every year

Most training plans assume you recover like a 25-year-old. This one does not.

Z.B.4 is the same twelve-week Zwift base progression as the rest of the line, with one structural change that matters more than any workout in it: a rest week every third week instead of every fourth.

Who this plan is for

Any masters athlete looking to build real base through the off-season. If you have followed a standard four-week block plan and found yourself arriving at the recovery week already flat, this is the plan that fixes it.

You need a smart trainer and a Zwift account, and around 5.1 hours a week across four to five sessions.

Still choosing a base method? sweet spot vs zone 2 for aerobic capacity compares sub-threshold work against long steady riding — the choice underneath every plan in this line.

Why the three-week block

Training adaptation happens during recovery, not during the work. As you get older the recovery side of that equation takes longer — so a plan that stacks three hard weeks before a rest week is, for a lot of masters riders, prescribing fatigue rather than fitness.

Pulling the rest week forward means you start each block absorbed rather than digging out of a hole. The total load still climbs — 270 TSS a week up to 420 — it just arrives on a rhythm your body can actually bank.

What you get

Every session as a structured workout file, exportable to Zwift, Garmin or Wahoo
A recovery week every third week, built into the plan
Daily email workout reminders
The plan on your TrainingPeaks calendar, on desktop and in the mobile app
Core and hip strength / stability routines

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" 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

The thinking behind this plan

Should cyclists strength train?Whether gym work belongs in an endurance program, what it is actually for, and when in the season to do it without wrecking your riding.
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

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 lists heart rate and perceived-effort targets.

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.

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?