Zwift Power Pyramid Variants

Four Zwift-friendly cycling pyramid workouts built around the user’s latest Tredict power zones and FTP-based power references. Each variant uses a pyramid structure with a progressive build to a peak and a controlled descent, offering different load options from controlled endurance to race-intensity stimulus. Zone anchors derived from the current Tredict cycling power revision: Endurance 188-211 W, Threshold 212-234 W, Intervals 235-281 W, Power and efficiency 282+ W. The workouts are designed for indoor cycling and can be executed in Zwift as structured sessions.

Training phases:

Foundation

Build

Intensive

Foundation The foundation phase takes care of the important basic endurance and subsequently prepares the basis for further more specialised training phases.

Build In the build-up phase, volumes are increased and specialised units are added. The build-up phase takes the momentum of the foundation phase, builds on it and leads purposefully to the intensive phase or the seasonal plateau.

Intensive In the intensive phase of a training season, the main aim is to add endurance, speed and efficiency to what is already there. The volumes remain high. High-intensity sessions and other specific workouts are regularly added.

Zone type:

Power

Power The intensities and efforts of the plan are calculated according to wattage, among other things. A power measurement device is required during training.

Performance level: Advanced

Advanced Athletes with some experience and a good level of endurance can progress with these plans.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Felix Gertz

Tredict

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Hello, I am the inventor of Tredict. I am a runner and gravel cyclist and inspired by Scott Jurek, Matt Fitzgerald, Alina Reh, Joe Kelbel…

www.tredict.com

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This training plan works on the basis of measured wattage. Running activities require a power meter, such as a Stryd Footpod. Cycling activities benefit from power meter pedals, such as the Garmin Vector. Sensors from other manufacturers also work well. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

Integrated services - Garmin Connect, Polar, Coros, Suunto, Wahoo, HealthFit, Dropbox, icTrainer, Withings, Fitness Syncer, RunGap

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Designed to sustain your endurance.

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