Cycling Strength Builder - FTP Focused

Author

Griffin Jaworski

All plans by this Coach

Length

6 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

1:29 hrs

Plan Specs

cycling indoor power based tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a power (watt) based 6 week strength builder!

The great thing about focusing on FTP is that it is extremely beneficial for all types of cyclists and triathletes, especially those whose limiter is the bike. I often have my athletes set Threshold goals because they are much more tangible than race splits.

Each workout can be easily downloaded to most training apps like Rouvy and Zwift using Training Peaks software, reducing the guessing game!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:36

Griffin Jaworski

Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!

Back to Plan Details

Sample Day 1

0:45:00
30.6TSS
Endurance with High Cadence

Objective: Keep your heart rate low and mix in some high cadence intervals to stimulate neuromuscular efficiency without adding too much stress.

Sample Day 2

1:12:00
83.4TSS
VO2 Max Intervals

Objective: Increase FTP by spending time at VO2 max and developing anaerobic capacity.
3-4 x [4x1min hard/1min easy]

Sample Day 3

1:00:00
36TSS
Optional: Active Recovery

Objective: Flush out soreness and help muscles recover in between higher intensity days. 20-60min.

Sample Day 4

1:10:00
79.5TSS
Sweet Spot Over Under

Objective: Increase FTP by spending time at sweet spot, which increase
2x20min as [3min sweet spot, 1 min aerobic continually for 20 min]

Sample Day 5

1:00:00
36TSS
Optional: Active Recovery

Objective: Flush out soreness and help muscles recover in between higher intensity days. 20-60min.

Sample Day 8

0:50:00
34.2TSS
Endurance with High Cadence

Objective: Keep your heart rate low and mix in some high cadence intervals to stimulate neuromuscular efficiency without adding too much stress.

Sample Day 9

1:12:00
92.6TSS
The Beast Maker

Objective: Increase FTP by spending time at threshold/VO2 max and developing anaerobic capacity. Hit target power for first set of 4, then see if you can increase for second set! This is a staple workout that will turn you into a cycling beast!
2 rounds of 4 x [2:30 hard/2:30 easy] with extra rest in between.

Cycling Strength Builder - FTP Focused

$20.00 - Buy Now