Training Plans

In-season plans for your upcoming events

Tim's latest training plans include three series of in-season plans filled with lots of powerful workouts and coaching advice. The plans are designed to build on top of a solid base foundation like BaseCamp (you should have good fitness with a CTL of 50 or more) to prepare you to crush your event.

The Early Peak series are four-week bridge plans for early-season events, the Ultra series will get you ready for your long 100- to 200-mile challenges, and the Polarized series will jump start your training if you're seeing a plateau and need an in-season boost. They're tough plans and will push you hard to make sure you're ready, which is just what you need!

New 4-Week Foundation to Early Peak Events Plans

New 8 Weeks to Peak Ultra Plans

New 8 Weeks to Peak Polarized Plans

Road Training Plans

Classic Training Zones

WKO iLevel Training Zones

1.4 Full Season - Classic Zones

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 phase can also be purchased separately:

1.1 Base 1 - 10 weeks $69.95
1.2 Base 2 - 8 weeks $69.95
1.3 Build - 8 weeks $69.95

3.4 Full Season Masters - Classic Zones

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:

3.1 Base 1 - 10 weeks - $69.95
3.2 Base 2 - 8 weeks - $69.95
3.3 Build - 8 weeks - $69.95

Gran Fondo Full Season - Classic Zones

Structured workouts - power, heart rate, and RPE

26 weeks, $159.95

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

Each phase can also be purchased separately:

Winter Base 1 - 10 weeks - $69.95
Winter Base 2 - 8 weeks - $69.95
Spring Build - 8 weeks - $69.95

Full Season Stage Race - Classic Zones

Structured workouts - power, heart rate, RPE

26 weeks, $159.95

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

Each phase can also be purchased separately:

Winter Base Phase 1 - 10 weeks - $69.95
Base Phase 2 - 8 weeks - $69.95
Spring Build Phase - 8 weeks - $69.95

The Time-Challenged Cyclist: Undulating Periodization Base & Build - Classic Zones

Structured workouts - power, heart rate, RPE

20 weeks, $129.95

The Time-Challenged Masters Cyclist: Undulating Periodization Base & Build - Classic Zones

Structured workouts - power, heart rate, RPE

20 weeks, $129.95

Save Your Season: 8 Weeks to High Performance Road Racing - Classic Zones

Structured workouts - power, heart rate, RPE

9 weeks, $69.95

Tour of the Battenkill - 12 Weeks to Victory - Classic

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

Gran Fondo New York 100 - 12 Weeks to Victory - Classic

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

Zwift Racing - 8 Weeks to Zwift Fast - Classic Zones

Structured workouts - power, heart rate, RPE

8 weeks, $69.95

Polarized Advanced 8 Weeks to Peak FTP - Classic

Structured workouts - power, heart rate, RPE

8 weeks, $69.95

Polarized Advanced 8 Weeks to Peak Road - Classic

Structured workouts - power, heart rate, RPE

8 weeks, $69.95

Polarized 8 Weeks to Peak Road - Intermediate to Advanced - Classic

Structured workouts - power, heart rate, RPE

8 weeks, $79

Base Building Plus Road Plans - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $99.00

These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train...and voila, you've got a 12-week base building plan focused on you and your goals. Also available for mountain bike and time trial.

4 Weeks From Foundation to Early Peak Road Events

Structured workouts - power, heart rate

4 weeks, $39.95

12 Weeks to Crushing the Local Group Ride - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

12 Weeks to Crushing the Local Group Ride Medium Volume - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

8 Weeks to Conquering Everest - Classic Zones - High Volume

Structured workouts - power, heart rate, RPE

8 weeks, 12-14 hours per week, $69.95

8 Weeks to Better Fitness - Classic Zones

Structured workouts - power, heart rate, RPE

8 weeks, 6-8 hours per week, $69.95

Criterium - 12 Weeks to Peak - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, 5-8 hours/week, $69.95

Gran Fondo/Metric Century - 12 Weeks to Peak - Classic

Structured workouts - power, heart rate, RPE

12 weeks, 6-12 hours/week, $69.95

Long Gran Fondo or Full Century - 12 Weeks to Peak - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, 8-14 hours/week, $69.95

Fast, Fit, and Lean - Combined Workout and Nutrition Plan - Classic Zones

Structured workouts - power, heart rate, RPE

8 weeks, $39.95

12 Weeks to Fast - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

12 Weeks to Gran Fondo Readiness

Structured workouts - power, heart rate, RPE

12 weeks, $59.95

12 Weeks to Gran Fondo for the Time Challenged Athlete

Structured workouts - power, heart rate, RPE

12 weeks, $59.95

Tim and Emma's 8-Week Threshold Builder

Structured workouts - power, heart rate, RPE

8 weeks, $79.95

Tim and Emma's 8-Week Maintenance Plan

Structured workouts - power, heart rate, RPE

8 weeks, $79.95

2.4 Full Season - iLevels

Based on your power-duration curve metrics from WKO

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:

2.1 Base 1 - 10 weeks - $69.95
2.2 Base 2 - 8 weeks - $69.95
2.3 Build - 8 weeks - $69.95

4.4 Full Season Masters - iLevels

Based on your power-duration metrics from WKO

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:

4.1 Base 1 - 10 weeks - $69.95
4.2 Base 2 - 8 weeks - $69.95
4.3 Build - 8 weeks - $69.95

Full Season Gran Fondo - iLevels

Based on your power-duration metrics from WKO

26 weeks, $159.95

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

Each phase can also be purchased separately:

Winter Base 1 - 10 weeks - $69.95
Winter Base 2 - 8 weeks - $69.95
Spring Build - 8 weeks - $69.95

Full Season Stage Race - iLevels

Based on your power-duration metrics from WKO

26 weeks, $159.95

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

Each phase can also be purchased separately:

Winter Base Phase 1 - 10 weeks - $69.95
Base Phase 2 - 8 weeks - $69.95
Spring Build Phase - 8 weeks - $69.95

The Time-Challenged Cyclist: Undulating Periodization Base & Build - iLevels

Based on your power-duration metrics from WKO

20 weeks, $129.95

The Time-Challenged Masters Cyclist: Undulating Periodization Base & Build - iLevels

Based on your power-duration metrics from WKO

20 weeks, $129.95

Save Your Season: 8 Weeks to High Performance Road Racing - iLevels

Based on your power-duration metrics from WKO

9 weeks, $69.95

Tour of the Battenkill - 12 Weeks to Victory - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

Gran Fondo New York 100 - 12 Weeks to Victory - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

Zwift Racing - 8 Weeks to Zwift Fast - iLevels

Based on your power-duration metrics from WKO

8 weeks, $69.95

Polarized Advanced 8 Weeks to Peak FTP - iLevels

Based on your power-duration metrics from WKO

8 weeks, $69.95

Polarized Advanced 8 Weeks to Peak Road - iLevels

Based on your power-duration metrics from WKO

8 weeks, $69.95

Base Building Plus Road Plans - iLevels

Based on your power-duration metrics from WKO

12 weeks, $99.00

12 Weeks to Crushing the Local Group Ride - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

gravel Training Plans

Classic Training Zones

WKO iLevel Training Zones

Unbound Gravel 100 - 12 Weeks to Victory - Classic

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

Unbound Gravel 200 - 12 Weeks to Victory - Classic

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

Save Your Season: 8 Weeks to High Performance Gravel Racing - Classic Zones

Structured workouts - power, heart rate, RPE

8 weeks, $69.95

Gravel Grinder Full Season - Classic Zones

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:

Gravel Base 1 and 2 - 10 weeks - $69.95
Gravel Base 3 and 4 - 8 weeks - $69.95
Gravel Build 1 and 2 - 8 weeks - $69.95

4 Weeks From Foundation to Early Peak Gravel Events

Structured workouts - power, heart rate

4 weeks, $39.95

Gravel Grinder: 12 Weeks to Peak - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $69.95

Gravel Grinder: 12 Weeks to Peak Low Volume

Structured workouts - power, heart rate, RPE

12 weeks, $69.95

Polarized 8 Weeks to Peak Gravel - Intermediate to Advanced - Classic

Structured workouts - power, heart rate, RPE

8 weeks, $79

Unbound Gravel 100 - 12 Weeks to Victory - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

Unbound Gravel 200 - 12 Weeks to Victory - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

Save Your Season: 8 Weeks to High Performance Gravel Racing Racing - iLevels

Based on your power-duration metrics from WKO

8 weeks, $69.95

Gravel Grinder Full Season Plan - iLevels

Based on your power-duration metrics from WKO

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:

Gravel Base 1 and 2 - 10 weeks - $69.95
Gravel Base 3 and 4 - 8 weeks - $69.95
Gravel Build 1 and 2 - 8 weeks - $69.95

MTB Training Plans

Classic Training Zones

WKO iLevel Training Zones

7.4 Full Season Mountain Bike - Classic Zones

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:

7.1 Base 1 and 2 - 10 weeks $69.95
7.2 Base 3 and 4 - 8 weeks $69.95
7.3 Build 1 and 2 - 8 weeks $69.95

Leadville Trail 100 MTB: 12 Weeks to Victory - Classic

Structured workouts - power, heart rate, RPE

12 weeks, $79.95

Save Your Season: 8 Weeks to High Performance Mountain Bike Racing - Classic Zones

Structured workouts - power, heart rate, RPE

8 weeks, $69.95

Base Building Plus Mountain Bike Plans - Classic Zones

Structured workouts - power, heart rate, RPE

12 weeks, $99.00

4 Weeks From Foundation to Early Peak MTB Events

Structured workouts - power, heart rate

4 weeks, $39.95

Polarized 8 Weeks to Peak Mountain Bike - Intermediate to Advanced - Classic

Structured workouts - power, heart rate, RPE

8 weeks, $79

8.4 Full Season Mountain Bike - iLevels

Based on your power-duration metrics from WKO

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:

8.1 Base 1 and 2 - 10 weeks $69.95
8.2 Base 3 and 4 - 8 weeks $69.95
8.3 Build 1 and 2 - 8 weeks $69.95

Leadville Trail 100 MTB: 12 Weeks to Victory - iLevels

Based on your power-duration metrics from WKO

12 weeks, $79.95

Save Your Season: 8 Weeks to High Performance Mountain Bike Racing - iLevels

Based on your power-duration metrics from WKO

8 weeks, $69.95

Base Building Plus Mountain Bike Plans - iLevels

Based on your power-duration metrics from WKO

12 weeks, $99.00

These plans will help you build a solid foundation by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. Plans are available in three different training volumes, so choose one based on how much time you have to train, and voila, you've got a 12-week base building plan focused on you and your goals. Also available for road bike and time trial.