Training Plans

Tim Cusick's Training Plans  

Train like a champion with plans from Tim Cusick, coach of world champions
Choose from dozens of training plans designed for competitive cyclist of all disciplines. Built with working athletes in mind, our plans typically require 8-12 hours of training per week, with shorter workouts on weekdays and longer rides on the weekends. All plans are housed and distributed through TrainingPeaks for easy review and training analysis with a TrainingPeaks premium account or with the WKO4 software. Each plan includes an instruction guide, testing protocols, daily targeted TSS, and workout tips, and all full-season plans include a free functional strength program eBook and a free nutrition eBook.

Got questions? Scroll down for a list of frequently asked questions about our training plans, or contact Coach Kathy directly. 
Coggan Classic Zones or Coggan iLevels?
Our Classic training plans use power, heart rate, and RPE and function well with both basic and premium TrainingPeaks accounts. All Coggan Classic plans include the structured workout format that can be loaded in your Garmin or other device for automatic workout intensity.

Our iLevel plans are designed to be used with TrainingPeaks' WKO4 software. The workouts in these plans will be based on your unique training zones based on your own power-duration curve.  
Masters or Standard Plan? 
Our masters training plans are built with more recovery time and less interval work during intensity workouts. The age at which athletes enter the masters category is generally 45 years old, but it also depends on how many years you've been training; a well-seasoned cyclist with years of training can use a standard plan into his 50s, while a beginner might choose a masters plan at the age of 45. 

Want to learn more about why your training plan works? Take our online power training course!

If you're looking to go deeper with your power knowledge as you train, check out TrainingPeaks' Power Certification Course written by Tim Cusick. The course is designed for both athletes and coaches who want a more in-depth understanding of power training and its complexities, and who want to learn how best to interpret data to improve performance.

Training Plans for Road Cyclists

Plans Using WKO4 iLevels Training Zones
Plans Using Coggan Classic Training Zones
Based on your power-duration curve metrics from WKO4
26 weeks, $159.95

This full season plan includes Base 1, Base 2, and Build 1, plus a free functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Structured workouts - power, heart rate, and RPE
26 weeks, $159.95

This full season plan includes the Base 1, Base 2, and Build phases, plus a free functional strength program eBook and a nutrition eBook.

Each of the three phases can be purchased separately:
Based on your power-duration metrics from WKO4
26 weeks, $159.95

This full-season plan includes the Base 1, Base 2, and Build 1 phases, plus a free functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Structured workouts - power, heart rate, and RPE
26 weeks, $159.95

This full-season plan includes the Base 1, Base 2, and Build 1 phases, plus a free functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Based on your power-duration metrics from WKO4
9 weeks, $69.95 
Structured workouts - power, heart rate, RPE
9 weeks, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, $79.95

Training Plans for Time Trial Cyclists

Plans Using WKO4 iLevels Training Zones
Plans Using Coggan Classic Training Zones
Based on your power-duration metrics in WKO4
26 weeks, $159.95

This full season plan includes the Foundation, Build, and Race Prep phases, plus a free functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Structured workouts - power, heart rate, RPE
26 weeks, $159.95

This full-season plan includes the Foundation, Build, and Race Prep phases, plus a free functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Based on your power-duration metrics from WKO4
9 weeks, $69.95
Structured workouts - power, heart rate, RPE
9 weeks, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, $79.95

Training Plans for Mountain Bike Cyclists

Plans Using WKO4 iLevels Training Zones
Plans Using Coggan Classic Training Zones
Based on your power-duration metrics from WKO4
26 weeks, $159.95

This full-season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
  1. 8.1 Base 1 and 2 - 10 weeks $69.95
  2. 8.2 Base 3 and 4 - 8 weeks $69.95
  3. 8.3 Build 1 and 2 - 8 weeks $69.95
Structured workouts - power, heart rate, RPE
26 weeks, $159.95 

This full season plan includes the Base 1 and 2, Base 3 and 4, and Build 1 and 2 phases, plus a functional strength program eBook and a nutrition eBook.

Each phase can also be purchased separately:
Based on your power-duration metrics from WKO4
8 weeks, $69.95
Structured workouts - power, heart rate, RPE
8 weeks, $69.95

Training Plans for Cyclocross Cyclists

Plans Using WKO4 iLevels Training Zones
Plans Using Coggan Classic Training Zones
Cyclocross: 10 Weeks to Peak - Coggan iLevels
Based on your power-duration metrics from WKO4
10 weeks, $59.99
Cyclocross: 10 Weeks to Peak - Coggan Classic Zones
Structured workouts - power, heart rate
10 weeks, $59.99
Based on your power-duration metrics from WKO4
8 weeks, $59.99
Structured workouts - power, heart rate, RPE
8 weeks, $59.99
Based on your power-duration metrics from WKO4 
8 weeks, $59.99 
Structured workouts - power, heart rate, RPE
8 weeks, $59.99 

Training Plans for Gravel Cyclists

Plans Using WKO4 iLevels Training Zones
Plans Using Coggan Classic Training Zones
Based on your power-duration metrics from WKO4
8 weeks, $69.95
Structured workouts - power, heart rate, RPE
8 weeks, $69.95

Other Training Plans for Cyclists

Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 7-10 hours per week, $69.95
Functional strength training for cyclists
8 weeks, $19.95
Winter strength training program for cyclists
12 weeks, $19.95
Hr/Wk 5-8, Structured workouts - power, heart rate, RPE
12 weeks, 5-8 hours per week, $69.95
Structured workouts - power, heart rate, RPE
12 weeks, 5-7 hours per week, $69.95
Structured workouts - power, heart rate, RPE
4-8 weeks, $29.00

Frequently asked questions about our training plans

FAQs

Q. I'm 46 years old. How do I determine if I should choose a standard plan or a masters plan?
A. The masters plans are built with more recovery time and less intervals during intensity workouts. Forty-five is the general age at which athletes switch to masters training, but this also depends on how many years you've been training. If you're a well-seasoned cyclist with years of training, you can probably use a standard plan into your 50s, while if you're a beginner, you might want to choose a masters plan at or beyond the age of 45.

Q. I don’t have 12 hours a week to train. Can I change the plan to reduce the training hours without disturbing the progression?
A. Yes! Sunday is almost always an endurance day, so as long as you reduce every Sunday by the same number of minutes, you'll keep the plan’s progressive build moving upward. For example, if you take away one endurance hour every Sunday, the plan will now require 7-11 hours of training a week. Take away two hours every Sunday, and the plan will require 6-10 hours a week. 

Q. Do the plans come with workout files I can import into Zwift or ErgVideo?
A. Yes! Choose any of our Coggan Classic plans, as these include structured workouts that can be loaded right to your device. Our iLevels plans are individualized and use your unique power-duration curve, so these plans cannot be structured or loaded to a device.

Q. I want an iLevels plan that is individualized to my abilities and power numbers. Is that possible?
A. Unfortunately no. Because iLevels plans are individualized and use your unique power-duration curve, these plans cannot be structured or loaded to a device.

Q. I usually do my longer workouts on Friday. The sample schedule has rides every day except Monday, and the active recovery ride is on Friday. Is there an easy way to shift the plan one day to the left?
A. Yes! You can move the weekday workouts (in other words, the shorter workouts) to Monday through Wednesday, move active recovery to Thursdays, and move your longer rides to Friday and Saturday, making Sunday your day off. The simplest way to accomplish this is to apply the plan to your TrainingPeaks account starting on a Sunday instead of a Monday.

Q. I can’t decide which plan to get. My A goals are 100-mile gran fondos. Am I better off with the full season road plan or the full season time trial plan?
A. The full season road plan is designed to give you all-around fitness and performance for road cycling and racing. It includes more short- to medium-interval training, which is typically required for group riding or road racing. The time trial plan features more steady-state and threshold workout, and this would be an excellent choice if you want to focus on 100-mile gran fondo goals.

Q. Do the full season plans include a prep period before the base period, or does it start right at the beginning of the base? 
A. The first two weeks of the full-season plans are prep weeks; week one eases back into training, and week two is testing. 

Q. During which month are the full-season plans typically scheduled to start? September, October, November? Are they meant to begin 26 weeks out from my first race?
A. You can start the plan whenever you like, but if you have a spring A race or event, you can count 26-27 weeks prior to the event and start the plan then. If you've been racing and riding hard all summer and fall, Coach Cusick recommends that you take several weeks off the bike to give your body a rest, then start the plan.

Q. Does Coach Cusick have a race-period training plan I can purchase that would take me to the very end of the season?
A. The race season is very difficult to build a general plan for, as every cyclist has different race goals, styles of events, specialties, strengths and weaknesses, etc. A coach is the best place to get your racing plan. However, Tim has developed a set of plans called Save your Season that are designed to take you through the last eight weeks before your event or race. We've got Save Your Season plans for road racing, gravel racing, mountain bike racing, and TTs. These plans assume you've been training throughout the season and are focused on performance. Tim also has in-season time trial plans, as well as cyclocross plans for the July and August time period.

Q. I have a basic TrianingPeaks account. Will I be able to view the training plan with a basic account, or will I need to upgrade to a premium account?
A. A basic TrainingPeaks account is all you need to see the plan. If you would like to see your PMC (performance manager chart) and other analysis tools, you'll need to upgrade to premium or purchase WKO4.

Q. Are the workouts in the plan meant to be used strictly outside, or do they translate to the indoor trainer as well?
A. The workouts can certainly be done on the indoor trainer. In fact, our weekday workouts are typically 1:45:00 or less, making them great for indoor training. 

Q. What should I do in early fall? The race season is over, but it’s too early to start my spring build. 
A. Building back your functional strength, working on cadence and form, and trying some yoga or other exercise are terrific ways of balancing out your body after a long season of cycling. Our transition plan is a 4- to 8-week plan that includes everything you need to get back in balance, and it's only $29.00!

Coach Cusick's Training Plans   

Get on board with cutting-edge training plans by master coach Tim Cusick. Tim is the TrainingPeaks WKO4 product leader, a master coach for Velocious Endurance Coaching, and the coach of the current world ITT champion, Amber Neben. Cusick brings a wealth of experience to his training plans, blending twenty years of expertise in training, racing, and data analytics with extensive empirical knowledge gained from coaching national and world champion pro and masters athletes. His unique, data-driven style comes to life in these affordable training plans that allow everyone the opportunity to become a champion of their own events!
ilevel training plans based on WKO4 PD curve
Check out Tim's webinar on individualizing your training with WKO4
Our training plans offer both Coggan iLevels and Coggan Classic Training Zones. Our iLevels plans work with WKO4 to take your training to the next level! Individualize your training based on your own numbers that change with you as you train!
WKO4 Free Trial
Tim's coaching and experience are extensive
From road racing and time trialing to mountain and cyclocross, Tim has coached numerous state and world champions. 
Read about Adam Bucklin's comeback story or
about Amber Neben's double nationals victory.
World ITT Champion Amber Neben
Training plans from the coach of
world ITT champion Amber Neben!
  • Tim Cusick cycling coach Velocious Endurance Coaching

    Coach Tim Cusick

  • Tim Cusick

    master coach

  • Tim Cusick is the TrainingPeaks WKO4 product leader

    TrainingPeaks WKO4 product leader

  • Tim Cusick coaches world-caliber cyclists

    coaches world caliber cyclists

About Coach Tim Cusick
If you're looking for a coach who knows his stuff, you've found him. Tim has developed more national and world champions in ten years of coaching than most other coaches in the USA. Tim's background in business consulting and his personal experience with cycling have given him an amazing ability to combine the science of coaching with the art of coaching. He is currently the product leader and developer for WKO4, the go-to analytical software for endurance training; working with Dr. Andy Coggan and programmer Kevin Williams keeps him on the cutting edge of endurance training and coaching, interacting with dozens of top coaches and teams throughout the world as he educates them to use new analytics to better their own athletes. 

Tim has been an athlete his entire life, beginning with football, wrestling, ice hockey, and track in his high school and college years, and moving on to cycling in all disciplines in his adult years. Tim started out racing mountain bikes at an elite level on the NORBA circuit and branched out into road, TT, and cyclocross racing. Right now he just loves to ride; he trains and competes locally at the Wednesday Night Worlds, all of course while gearing up for our annual Velocious camps and events.
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