📆 Zwift Training Plan: Calendar Overlay (Sept 25, 2025 – Mar 15, 2026)

Each week includes recovery milestone, Zwift focus, sessions, recovery nutrition, and dual‑track (planned vs. realistic) outcomes.

Pre‑Op Phase

Week of Sept 25 – Oct 1 (Pre‑Op W1)

Recovery milestone: Final prep before surgery
Zwift focus: Strength emphasis + aerobic base
Sessions: Tue: Z2 Endurance 75 min @ 150–170w • Thu: Big gear 6×5 min @ 60 rpm • Sat: Z2 Endurance 90 min @ 160–175w • Sun: Recovery spin 30 min @ <130w
Recovery nutrition: Creatine loading (20 g/day split into 4 doses); EAAs/whey peri‑ride; collagen + Vit C; omega‑3s; Vit D+Ca; curcumin; HMB
Planned: Load + torque prep | Realistic: Base consolidated; torque gains begin; water retention acceptable

Week of Oct 2 – Oct 6 (Pre‑Op W2)

Recovery milestone: Final taper before surgery
Zwift focus: Endurance + recovery
Sessions: Tue: Z2 Endurance 60 min • Thu: Cadence drills 6×2 min @ 100+ rpm • Sat: Z2 Endurance 75 min
Recovery nutrition: Creatine maintenance 3–5 g/day; stack continues
Planned: Taper into surgery | Realistic: Aerobic base intact; creatine saturation achieved

Immediate Post‑Op Phase

Week of Oct 7 – Oct 13 (W0–1)

Recovery milestone: Sling use, pain control
Zwift focus: Circulation, seated only
Sessions: 3–4 × 20–30 min Z1 spins @ 100–120w
Recovery nutrition: Creatine 3–5 g/day; EAAs; collagen + Vit C; omega‑3s; curcumin
Planned: Circulation + pain control | Realistic: Aerobic preserved; psychological continuity maintained

Week of Oct 14 – Oct 20 (W2)

Recovery milestone: Passive ROM begins
Zwift focus: Light cadence drills
Sessions: Mon: Z2 40 min • Thu: Cadence 20 min • Sat: Z2 45 min
Recovery nutrition: Stack continues; collagen + Vit C emphasized before PT
Planned: Passive ROM + cadence | Realistic: Aerobic preserved; tendon healing variable

Week of Oct 21 – Oct 27 (W3)

Recovery milestone: Passive ROM continues
Zwift focus: Duration ramp‑up
Sessions: Tue: Z2 60 min • Fri: Z2 75 min
Recovery nutrition: Stack continues
Planned: Duration ramp | Realistic: Aerobic intact; FTP secondary

Week of Oct 28 – Nov 3 (W4)

Recovery milestone: Creatine fully saturated
Zwift focus: Big gear intro
Sessions: Thu: Big gear 2×10 min @ 60 rpm • Sat: Z2 Endurance 90 min
Recovery nutrition: Stack continues
Planned: Big gear torque | Realistic: Muscular endurance rising; FTP ~210–220w

Week of Nov 4 – Nov 10 (W5)

Recovery milestone: Active ROM begins
Zwift focus: Strength intervals
Sessions: Tue: Z2 60 min • Thu: Strength 3×10 min Z3 • Sat: Z2 90 min
Recovery nutrition: Stack continues
Planned: Strength intervals | Realistic: Torque improves; shoulder still limited

Week of Nov 11 – Nov 17 (W6)

Recovery milestone: Shoulder restricted overhead
Zwift focus: FTP blocks
Sessions: Tue: Z2 60 min • Thu: FTP 2×15 min @ 225–235w • Sat: Z2 90 min
Recovery nutrition: Stack continues
Planned: FTP blocks | Realistic: FTP ~215–225w; endurance preserved

Week of Nov 18 – Nov 24 (W7)

Recovery milestone: Consolidation
Zwift focus: Long ride + cadence
Sessions: Sat: Long ride 2–3 hrs • Wed: Cadence overlay 6×3 min
Recovery nutrition: Stack continues
Planned: Long ride consolidation | Realistic: Endurance comfort solid; cadence quality high

Week of Nov 25 – Dec 1 (W8)

Recovery milestone: Performance checkpoint
Zwift focus: Analytics overlay
Sessions: Tue: Z2 75 min • Thu: Tempo 3×10 min (FTP ~185w) • Sat: Endurance 90 min
Recovery nutrition: Stack continues
Planned: Analytics checkpoint | Realistic: Threshold tolerable; FTP baseline reset ~185w

Week of Dec 2 – Dec 8 (W9)

Recovery milestone: ROM improving
Zwift focus: VO₂ intro
Sessions: Tue: VO₂ 4×3 min @ 200–210w • Thu: Z2 75 min • Sat: Z2 2 hrs
Recovery nutrition: Stack continues
Planned: VO₂ intro | Realistic: VO₂ limited; torque improved

Week of Dec 9 – Dec 15 (W10)

Recovery milestone: Near full ROM; ≥70% strength
Zwift focus: Threshold over/unders
Sessions: Tue: Over/unders 3×10 min (95–105% FTP ~175–195w) • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Stack continues
Planned: Threshold over/unders | Realistic: FTP ~190w; endurance intact

Week of Dec 16 – Dec 22 (W11)

Recovery milestone: Consistency re‑established
Zwift focus: Endurance rhythm
Sessions: Tue: Z2 75 min • Thu: Tempo 2×15 min (FTP ~185–190w) • Sat: Endurance 2 hrs
Recovery nutrition: Stack continues
Planned: Endurance rhythm | Realistic: FTP stable ~185–190w; aerobic base consolidating

Week of Dec 23 – Dec 29 (W12)

Recovery milestone: Holiday load management
Zwift focus: Cadence + aerobic drills
Sessions: Tue: Cadence drills 6×3 min • Thu: Z2 60 min • Sat: Endurance 90 min (holiday flexible)
Recovery nutrition: Stack continues; hydration emphasized
Planned: Cadence + aerobic drills | Realistic: Training consistency maintained despite holiday schedule

Week of Dec 30 – Jan 4 (W13)

Recovery milestone: Shoulder mobility ≥70% baseline
Zwift focus: Threshold primer
Sessions: Tue: Threshold 2×10 min (FTP ~190–195w) • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Stack continues
Planned: Threshold primer | Realistic: FTP trending upward ~190–195w; ready for Strength → Speed block

Transition to Strength → Speed Block (Jan–Mar 2026)

Week of Jan 5 – Jan 11 (W14)

Recovery milestone: Shoulder cleared for resistance
Zwift focus: Threshold consolidation
Sessions: Tue: Threshold 3×12 min (FTP ~195–200w) • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Creatine reduced 3 g/day; stack continues
Planned: Threshold consolidation | Realistic: FTP rebound ~200w; torque gains evident

Week of Jan 12 – Jan 18 (W15)

Recovery milestone: Strength ~80% baseline
Zwift focus: VO₂ intro
Sessions: Tue: VO₂ 5×3 min @ 210–220w • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Reduced 3 g/day; stack continues
Planned: VO₂ intro | Realistic: VO₂ tolerable at reduced reps; neuromuscular benefit

Week of Jan 19 – Jan 25 (W16)

Recovery milestone: ROM near full
Zwift focus: Over/unders
Sessions: Tue: Over/unders 3×10 min (FTP ~205–210w) • Thu: Z2 75 min • Sat: Long ride 2.5 hrs
Recovery nutrition: Reduced 3 g/day; stack continues
Planned: Over/unders | Realistic: Lactate tolerance up; FTP ~210w

Week of Jan 26 – Feb 1 (W17)

Recovery milestone: Strength ≥85% baseline
Zwift focus: VO₂ progression
Sessions: Tue: VO₂ 6×3 min @ 215–225w • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Reduced 3 g/day; stack continues
Planned: VO₂ progression | Realistic: Aerobic ceiling rising; FTP ~215w

Week of Feb 2 – Feb 8 (W18)

Recovery milestone: Cleared for gym work
Zwift focus: Anaerobic capacity
Sessions: Tue: Anaerobic 8×1 min • Thu: Z2 75 min • Sat: Endurance 2 hrs
Recovery nutrition: Optional pause creatine; stack continues
Planned: Anaerobic capacity | Realistic: High‑end suppressed; neuromuscular stimulus

Week of Feb 9 – Feb 15 (W19)

Recovery milestone: Integrated PT + cycling
Zwift focus: FTP test
Sessions: Tue: FTP test (20‑min) • Thu: Recovery 45 min • Sat: Endurance 2 hrs
Recovery nutrition: Off or 2–3 g/day; stack continues
Planned: FTP test | Realistic: ~225w; strength ahead of aerobic

Week of Feb 16 – Feb 22 (W20)

Recovery milestone: Strength ~90% baseline
Zwift focus: Race‑style simulation
Sessions: Tue: Zwift race 45–60 min • Thu: Z2 75 min • Sat: Endurance 2.5 hrs
Recovery nutrition: Off or 2–3 g/day; stack continues
Planned: Race simulation | Realistic: Completion solid; surges limited; endurance strong

Week of Feb 23 – Mar 1 (W21)

Recovery milestone: ROM full; strength stable
Zwift focus: VO₂ + threshold blend
Sessions: Tue: VO₂ 5×4 min @ 220–230w • Thu: Threshold 2×20 min • Sat: Endurance 2 hrs
Recovery nutrition: Off or 2–3 g/day; stack continues
Planned: VO₂ + threshold blend | Realistic: Threshold robust; FTP ~225–230w

Week of Mar 2 – Mar 8 (W22)

Recovery milestone: Shoulder cleared for full load
Zwift focus: Anaerobic + cadence
Sessions: Tue: Anaerobic 10×1 min • Thu: Cadence drills 6×3 min • Sat: Endurance 2.5 hrs
Recovery nutrition: Off or 2–3 g/day; stack continues
Planned: Anaerobic + cadence | Realistic: Torque + cadence quality high; top‑end approaching

Week of Mar 9 – Mar 15 (W23)

Recovery milestone: Strength ≥95% baseline
Zwift focus: Performance checkpoint
Sessions: Tue: FTP test (target ≥240w) • Thu: Recovery 45 min • Sat: Endurance 2 hrs
Recovery nutrition: Off creatine; stack continues
Planned: FTP test ≥240w | Realistic: FTP ~235–240w; baseline essentially regained