This 4-week training plan is designed for the novice cyclist looking to improve their fitness and endurance. This training plan starts at 6.25 hours per week all the way to 7 hours per week with an average of 5% increase in Training Stress Score (TSS) per week. This training plan revolves around your Functional Threshold Heart Rate (FTHR).
To know your FTHR, we have placed one of Endurance Lab PH System's (ELS) FTP tests on the first day of the program. This FTP test is modified from the original test designed by Dr. Andrew Coggan and Master Coach Hunter Allen. Get the average heart rate from the 20-minute test and that's your FTHR.
Endurance Lab PH is a Performance Testing and Coaching System that offers services in all levels from individual disciplines to multi-sport.
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Our mission is to bring contemporary knowledge in Exercise & Sports Science into easy, understandable and practical ways to improve fitness, health, and performance as well as to express technical concepts into layman’s terms.