HOUSE OF WATTS
Indoor Cycling Training Program
November 5, 2023 - March 31, 2024
Your Bike, Your Watts, Your Fitness @ Your House
2023/24 Winter Training Season is upon us! In efforts to keep everyone safe through the COVID-19 roller coaster we went with a virtual House of Watts program. We’re moving forward with the same format using Zwift and TrainingPeaks, so you can train with us LIVE or optimize your fitness from the convenience of your own home and on your own time!
This is the 11th year of PLAN7 House of Watts. Our customized and periodized program provides the ultimate indoor training system for all fitness levels. Based on scientific principles of structured work and adequate recovery, we take your engine and help you increase the overall capacity. The workout structure is designed to fine tune your fitness and increase your power and efficiency.
It’s a proven design from PLAN7’s founder Dave Harward, a USA Cycling Level 1 Certified Coach with over 17 years experience coaching cyclists to State, National and World Champions across the disciplines of mountain bike, road, gravel and cyclocross. No matter your level coming into the program, anyone trying to reach their goals will benefit from this structure. You ride relative to your functional threshold power (FTP) with easy to use software.
All participants get access to our core strength video sessions, monthly newsletter and a FREE TrainingPeaks accounts to sync with your personal Zwift account! This seamless structure provides all the tools you need to accomplish your goals, whether you do the workouts on your own or with a live class. Ride with as many of our private Zwift meet-ups as you desire. Even if you don’t do the live class time, you can load the TrainingPeaks workout for that day and roll on your own time and personal style.
CLASS SCHEDULE
Monday/Tuesday/Wednesday/Thursday: 6AM (75 mins)
Saturday: 7AM (2 hrs)
More Live Classes throughout the week! Invites sent through Zwift Companion
NOTE these are the times that there will be a coach instructing you through the Discord App
Otherwise you can execute the daily workout whenever you want!
ALL THE DETAILS
Membership Perks - Included with registration, you will receive:
Our custom P7 Training Manual
10% off other P7 services and products throughout the program
SWAG! We love to have some fun gear to send your way throughout the program.
Special offers on Wahoo Kickr, Kickr Bike or Core smart trainers, as well as parts and accessories!
Necessary Equipment - All participants need a stationary trainer, preferably a smart trainer or power meter, and connectivity to the Zwift app. With your Training Peaks account synced to Zwift, you simply open the program and your workout will be ready to roll!
Smart Trainer - as mentioned above, you can buy Wahoo trainers from PLAN7
Standard Trainer or Rollers - you will need a speed sensor on your rear wheel and a cadence sensor that transfers data using Bluetooth. Better yet, pick up a ROTOR power meter through PLAN7 to use on your standard trainer or rollers and then have a power meter on your bike for outdoor and indoor use!
Live Classes - You’ll join the PLAN7 HofW Zwift Meet Up for the time you want to attend. The structured workout will run on the Zwift Meet Up functionality that keeps the group together while completing the workout at your effort. We will use a live audio app (Discord) for communication and engagement with the instructor and other riders!
Miss the Live Class? No Stress - If you miss the scheduled class or you want to rally solo, you’ll still be able to get things done on your own time.
Ride at YOUR Level & Speed - Train in zones based on your Functional Threshold Power (FTP) . We will help you with protocol to help determine your training zones if you don’t already know your FTP.
Training Peaks Account - To store all of your data from House of Watts classes. Syncing your Zwift account to Training Peaks will allow you to do workouts on your own or with the live classes. It will also serve as a repository for all of your training data. We build all of the House of Watts workouts in Training Peaks using their structured workout functionality.
Periodized Training Plan - House of Watts brings you fitness gains and preparation for the upcoming season by following proven periodized training principles. The workouts will focus on improving both physiological and neuromuscular skills. You’ll do your share of hard work with properly scheduled active recovery. This structure will undoubtedly help you reach your 2024 goals!
Power Testing - We’ll use a variety of methods to triangulate and test FTP. Your training needs to be based on a solid foundation. Validating and monitoring your FTP during the program is essential to a successful winter of training.