2.1 Winter Base Training Coggan Individualized Power Levels (iLevels), 8-12 hrs./wk. wks. 1-10

The ALL NEW WKO4 POWER DURATION iLEVEL plans will be the difference maker in your base training this winter! This 12-week base building plan was designed by coach Tim Cusick, WK04 product leader and master coach with Velocious Endurance Coaching. This CUTTING EDGE plan, utilizes TrainingPeaks WKO4 and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD curve, as you gain fitness. I Level plans are for the serious competitive power training cyclist, whether you are racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season. You will need to have a power meter and TrainingPeaks WKO4 software. * This plan uses the MOST ADVANCED I LEVEL TRAINING PROTOCOL developed by Dr. Andy Coggan, that will take your training and racing to the NEXT LEVEL. The plan will be using the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Go to TrainingPeaks WKO4 Education to find out more about this exciting software. NEW INTENSIVE AND EXTENSIVE WORKOUTS--- PROGRESSIVE AND FATIGUE RESISTANCE INTERVALS--- INCREASE YOUR FUNCTIONAL RESERVE CAPACITY (FRC) AND YOUR TIME TO EXHAUSTION (TTE)---ALL PLANS HAVE PREDICTED TSS---NEW STRUCTURED ONGOING TESTING---FUNCTIONAL STRENGTH EBOOK Many of these new cutting edge workouts are discussed in Coach Cusick’s Training Peaks FREE WKO4 webinars. Check out these awesome educational webinars today! Copy paste this link: https://www.youtube.com/playlist?list=PLOhzd0zmrJznNH_fz5oO9UwwVm_KXsLQ3 Choosing between Under 45 and Masters? Age isn’t as important as how much recovery you need. The Masters plan will have more recovery time. So if you recover quickly and want more work choose Under 45 and vice versa. Choosing the right plan is difficult, if you are interested in receiving an overview planner of the above plans or have a question please contact coach Kathy Watts at Kathy@velociouscyclingadventures.com TRAINING PLANS SO POWERFUL YOU WON’T NEED A COACH! *If you do not train with Power and or do not have WKO4 you can still get in other these cutting edge workouts in Tim’s 1.1-1.4 Winter Base Training or Spring Build, Coggan Classic Training Levels plans.

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