Indoor FTP builder

Author

Giacomo Notari

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

2:37 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters time goal multi day 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 plan it's perfect for whom need to train indoor due to weather condition or time to train.
There are specific workouts that will improve your FTP power and capability to work harder!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:21

Giacomo Notari

NG Training - The science of cycling

Coach of Astana Pro Team - UCI World Tour Team
Coach of UAE Team Emitaes - UCI World Tour Team 2017-2018
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

Sample Day 1

0:40:00
20.2TSS
Easy spin

Ride easy keeping your power in Z1 and your cadence at 90-95rpm

Sample Day 2

0:50:00
41.6TSS
Tempo efforts

After 5' warm-up do 6' ramp increasing your power every 2'. Recover for 3' before start the main set of the day. Perform 4x5' @Z3 at 90-95rpm recovering 2'30" in between.
Finish riding easy

Sample Day 4

0:58:00
47TSS
Strength efforts

Today we work on strength, so the aim is to hold a lower cadence during prescripted efforts.

After 6' warm-up do 6' ramp increasing your power every 2'. Then ride easy for 3' before start the "strength efforts". Perform 4x 3' efforts in Z3 at 60-65rpm recovering 2' in between intervals.
After that ride easy for 5' before do 4x 1' fast pedalling @Z4 at 100-105rpm and recovering 1' in between intervals.
Cool-down for 10'

Sample Day 5

0:40:00
20.2TSS
Easy spin

Ride easy keeping your power in Z1 and your cadence at 90-95rpm

Sample Day 6

0:55:00
41.4TSS
Indoor endurance ride / outdoor endurance ride

Today we just ride working on Z2 and doing longer intervals.
After warm-up perform 2x 15' @Z2 recovering 5' in between.
Finish riding easy

Sample Day 8

0:40:00
20.2TSS
Easy spin

Ride easy keeping your power in Z1 and your cadence at 90-95rpm

Sample Day 9

0:58:00
50.9TSS
Tempo efforts

After 5' warm-up do 6' ramp increasing your power every 2'. Recover for 3' before start the main set of the day. Perform 4x7' @Z3 at 90-95rpm recovering 2'30" in between.
Finish riding easy

Indoor FTP builder

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