4 Weeks Growth FTP & Endurance for Granfondo & Mediofondo

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4 Weeks Growth FTP & Endurance for Granfondo & Mediofondo


Tiago Aragao

All plans by this Coach


4 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

4:05 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Includes Structured Workouts

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The purpose of this 4 weeks training is to develop every most demand capacity of the cyclist, reaching the Granfondo or mediofondo 5 to 6 weeks after starting this plan.
The Program is structured for 4 weeks of Growth in your Endurance and FTP.
The execution of this plan presupposes (preferably) that the athlete already has some training rhythm
It corresponds to a mesocycle of sustained growth of the performance focusing not only the Endurance, but also quite significant improvements of the FTP - Anaerobic Threshold, and VO2máx too.
The training is based on the power so that the work is better directed and the stimuli well oriented towards the objectives to which we propose.

More informations please contact:
email: tiago.aragao@tiagoaragao.com
Whatsapp: +351936502647

Programa de 4 semanas de treino de desenvolvimento do FTP e Endurance.
Pressupõe a realização prévia de um plano preparatório ou "pré-época.
Corresponde a um mesociclo de crescimento sustentado da performance focando não só a Endurance, mas também melhorias bastante significativas do FTP - Limiar Anaeróbio.
O treino é baseado na potência para que o trabalho seja melhor direccionado e os estímulos bem orientados para os objectivos a que nos propomos.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:11

Tiago Aragao

Centro Treino Avaliação Desportiva (Portugal - Brasil - Brazil - Espana - Dubai) tiagoaragao.com

Head coach of CTAD (Portugal & Brasil) Center Training & Physical Evaluation, coaching since 2002.
Experience in Cycling, Running and Triathlon.
Coaching Sports: Marathon, Ultra Trail, Trail Running, IronMan, Triathlon and all Road Bike Races, Mountain Bike Marathon & Cross Country or stage races: Cape Epic, Transalp, The Munga, Ultra Trail Mont Blanc, Ultra Trail World Tour, Badwater - crew & pacer
I run Marathons, Ultra Trail du Mont Blanc, Mountain Bike Marathon, Brasil Ride, Granfondos

Sample Day 1

Recovery Day

Sample Day 3

Endurance Training

Sample Day 4

VO2máx Intervals

Sample Day 5

Aerobic Day

Sample Day 6

Threshold Power Interval's

Sample Day 7

Long Endurance

Sample Day 8

Recovery Day

$29.99 - Buy Now