2.2 Winter Base Training, Coggan WKO4 PD Curve iLevels, 8-12 hrs/wk, wks 11-18

Train with the coach of the world ITT champion Amber Neben! Our all-new WKO4 Power Duration iLevel plans will make the difference in your training this season! This 8-week base building plan was created by coach Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. It is the next step after the 2.1 Winter Base Training Coggan WKO PD Curve iLevels plan, and it uses WKO4 and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re 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 ILEVEL TRAINING PROTOCOL developed by Dr. Andy Coggan, as well as the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Go to the TrainingPeaks WKO4 Education Center to find out more about this exciting software. When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO4 to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities. 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 AND NEW, STRUCTURED, ONGOING TESTING. Many of these new workouts are discussed in Coach Cusick’s FREE WKO4 webinars. Check out these awesome educational webinars here: 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 includes more recovery time, so if you recover quickly and want more work, choose the standard plan; if you want more recovery, choose the Masters plan. Choosing the right plan can be difficult. If you're confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at Kathy@velociouscyclingadventures.com. Our training plans are 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 other cutting-edge workouts in Tim’s 1.1-1.4 Winter Base Training or Spring Build Coggan Classic Training Levels plans.

Get the latest news

Join Us