World Tour Periodization
One of the most considerable assets of the FORM Performance Method is its periodization. Just like in the competitive business world, where you must never stop evolving no matter the economic climate, FORM Fitness will follow the same strategy.
In the WorldTour of cycling, you must follow this same strategy where you are constantly improving all year round. Even more importantly, you change your training focus during each different time of the year to meet your overall performance targets. Also, you adjust your training focus to areas that have the least friction for progress (i.e. work on foundation during the cold/bad weather months as training time/weather limits other focuses.) But, what’s very different about our WT Periodization™ and all the other ones out there is that you are in a constant progression. Whatever you are working on, no matter what time of year, it is both an effective performance asset as well as a building block from a new level down the road.
WorldTour Periodization™
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Your FITNESS Mansion.
We build your FITNESS Engine like a giant house. With WorldTour Periodization we operate much like an architect building your engine to have the size and features you want, but also a sound structure to support them.
To help you understand this concept and follow along in your progress, this is how we look at your PowerTrain Zones as building blocks in addition to gears of your engine.
I. Foundation
PTZ 1: Base
PTZ 2: Low Medium
PTZ 3: Medium
PTZ 4: High Medium
II. Stories
PTZ 5: Low Threshold
PTZ 6: Threshold
PTZ 7: High Threshold
III. Ceiling
PTZ 8: Nuclear
PTZ 9: Long Surge
PTZ 10: Short Surge
PTZ 11: MES (Maximum Explosive Strength)
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WorldTour Periodization Targets
Here’s a look at a general overview of the 12 WorldTour Periodization Phases and what they are focused on. However, please note that the order and timing of how we use them is unique to each individual depending on their specific ability, objectives, obstacles, and seasonality.
Phase 1 (Foundation):
a. Increase in Medium PowerTrain Zone Power (PTZ 3).
- Can be represented in Power Peaks of 180 minute power.
b. Increase in Explosive Strength Foundation.
c. Increase In Endurance.
d. Metabolism Increase.
Phase 2 (Foundation):
a. Increase in High Medium PowerTrain Zone Power (PTZ 4).
- Can be represented in Power Peaks of 120 minute power.
b. Increase in Explosive Strength Foundation.
c. Increase In Endurance.
d. Metabolism Increase.
Phase 3 (Stories):
a. Increase in Low Threshold PowerTrain Zone Power (PTZ 5).
- Can be represented in Power Peaks of 40, 60 minute power.
b. Executed Efficiency of Medium PowerTrain Zones.
c. Increase In Strength/Torque.
d. Weight Loss.
Phase 4 (Stories):
a. Increase in Low Threshold PowerTrain Zone Power (PTZ 5).
- Can be represented in Power Peaks of 40, 60 minute power.
b. High Level Endurance Execution.
c. Increase In Strength/Torque.
d. Weight Loss.
Phase 5 (Stories):
a. Increase in High Threshold PowerTrain Zone Power (PTZ 7).
- Can be represented in Power Peaks of 5, 10, 15 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in Threshold PowerTrain Zones.
d. Hold Weight.
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Phase 6 (Ceiling):
a. Increase in Nuclear PowerTrain Zone Power (PTZ 8).
- Can be represented in Power Peaks of 2, 3 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in Threshold PowerTrain Zones.
d. Hold Weight.
Phase 7 (Stories):
a. Increase in Low Threshold PowerTrain Zone Power (PTZ 5).
- Can be represented in Power Peaks of 40, 60 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in Threshold PowerTrain Zones.
d. Hold Weight.
Phase 8 (Stories):
a. Increase in Threshold PowerTrain Zone Power (PTZ 6).
- Can be represented in Power Peaks of 20, 30 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in Explosive PowerTrain Zones.
d. Relaxed Weight Focus.
Phase 9 (Stories):
a. Increase in High Threshold PowerTrain Zone Power (PTZ 7).
- Can be represented in Power Peaks of 5, 10, 15 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in explosive PowerTrain Zones.
d. Relaxed Weight Focus.
Phase 10 (Stories):
a. Increase in Low Threshold PowerTrain Zone Power (PTZ 5).
- Can be represented in Power Peaks of 40, 60 minute power.
b. High Level Execution of All PowerTrain Zones.
c. Strength/Torque work in Explosive PowerTrain Zones.
d. Relaxed Weight Focus.
Phase 11 (Ceiling):
a. Increase in Nuclear PowerTrain Zone Power (PTZ 8).
- Can be represented in Power Peaks of 2, 3 minute power.
b. Endurance Zone Execution on Rides.
c. Strength/Torque work in Explosive PowerTrain Zones.
d. Relaxed Weight Focus.
Phase 12 (Ceiling):
a. Increase in MES and Short Surge PowerTrain Zone Power (PTZ 10).
- Can be represented in Power Peaks of 20 sec, 30 sec, 1 minute power.
b. Endurance Zone Execution on Rides.
c. Strength/Torque work in Explosive PowerTrain Zones.
d. Relaxed Weight Focus.
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Rock Solid
The reason why the WorldTour Periodization is such a valuable asset to the FORM Performance Method is because it creates unparalleled progress by building a framework that can withstand any disruption. With WT Periodization, unplanned disturbances such as schedule changes, job/life stress, illness, and injury do not impact your FORM FITNESS framework. Instead, WT Periodization builds an engine so solid and resilient that it is able to handle all of these possible scenarios. This framework enables you to hold onto your progress during the disruption and allows for a smooth Re-Entry into your training by building from your previous FORM FITNESS point.
When you Re-Enter your training, you do not change your zones (as your engine is still the same size), but work to tune back your current zones this avoids overwhelming your system.
WorldTour Periodization creates a rock solid framework of fitness that is always progressing, no matter the disruption and challenges your life/season brings. Just like on the WorldTour racing circuit, riders are constantly experiencing setbacks due to illness, injury, schedule changes, and seasonality, you will have the tools to adapt and continue to progress despite what life may throw at you.
Low Friction = Free Flow Progress
In cycling, there is a flow and rhythm that the sport follows, dictated by weather (seasons) and events. Thus, we have built our WT Periodization Process to may way for constant growth while avoiding work in areas and times of the year with a lot of friction. Each WT Phase builds something unique and specific to the time period of the year. The skills and ability the WT Phase creates will be used later on as a foundation to increase abilities and create other skills off of.
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