Take the plan with you
The whole plan as Zwift workouts
All 91 sessions as .zwo files, written in % of FTP — they scale to your own
FTP automatically, nothing to edit. Unzip, drop the folder into your Zwift workouts directory, restart
Zwift. Instructions are in the zip.
Download · 91 workouts · 44 KB
Free, no email required, no strings. If you find it useful, tell someone.
Your zones, your watts
Put in your own FTP and the whole plan converts to your numbers — zones, plus the three sessions that do most of the work in it.
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Don't know your FTP? Ride a ramp test — the protocol is the first session in the plan.
What the plan will not do for you
- It won't make you fast in six weeks. The honest curve is on the Fitness page, and it flattens.
- It won't fix sleep. On a run of night shifts, training is damage limitation, not progress.
- It isn't coaching. Nobody is watching your numbers but you.
- It assumes a smart trainer and a power meter. Heart rate alone won't run these sessions properly.