Zwift winter-training plan: Week 4
In this final instalment of our Zwift winter-training plan, you'll have more fun. We promise. And we hope that fun balances out the FTP test
by Alan Dempsey
We hope Week 3 went well for you. Now, it’s Week 4! In a sense, it’s the end of the Canadian Cycling Magazine Zwift winter-training plan. But, we’ve built this four-week plan so that you can ahead back to Week 1 to keep building for spring.
Zwift winter-training plan: Week 4
Overview
5:50 hours
Approx. TSS: 280
This week it’s all about recovery and reaping the benefits of the past three weeks. It’s important to give your body some time to adjust and adapt. This is the time when improvements happen.
Monday – Rest
Monday is a rest day. Take the day off, or ride easy in Zone 1 for a maximum of 40 minutes. As we’ve said before, rest days are a good time to spend 25 to 30 minutes doing some core-strength work off the bike. Planks, side planks, crunches, mountain climbers, bicycle crunches and leg raises are all great movements that will help strengthen and develop your core. Don’t be afraid of doing some push-ups.
RELATED Yoga for cyclists: Strength and flexibility session
Tuesday – Easy Spin with Bursts
40 minutes
Free ride for 40 minutes on Zwift at an easy pace. This should be a Zone 1 effort. Incorporate two to three short bursts of power that last no longer than 10–15 seconds. They don’t have to be all-out sprints but you should be out of the saddle.
Wednesday – Zwift Race using the Zwift Event module
40–60 minutes
Just because this is a recovery week doesn’t mean you don’t have to work! Once again, pick a race from the Zwift Event Module that lasts 40–60 minutes. Work hard during this race but don’t bury yourself.
Thursday – Easy Spin with Bursts
Time: 40 minutes
Free ride 40 minutes on Zwift at an easy pace. This should be a Zone 1 effort. Incorporate two to three short bursts of power that last no longer than 10–15 seconds. They don’t have to be all-out sprints but you should be out of the saddle.
Friday – Rest Day
Rest Day. No workouts. Try to avoid any physical activity today. Rest as much as you can.
Saturday – FTP Test
Approximately 60 minutes
It’s time to test your FTP again. It’s important that you test your FTP periodically, especially after a hard block of training. Keeping your FTP up to date and current means you’ll always be working at the correct efforts during your workouts. If you continuously train with the same FTP and don’t account for your improvements, you’ll eventually reach a plateau in your fitness.
RELATEDÂ When good FTP tests go bad
Sunday – Fun Day
120–150 minutes
Today you have two options: join the KISS 100-km race or do some free riding on a tough route for approximately 2–2.5 hours. Make this one hard but fun. Enjoy the ride.
Congratulations. You’ve completed four weeks of great training. You can keep your training momentum going by going back to Week 1 armed with you new FTP numbers.
