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Enduraprep - Beginner/Intermediate - Functional Threshold Power (FTP) Booster

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Lawrence Cronk

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Welcome to the Enduraprep twelve week cycling FTP booster!

The plan is based on four indoor sessions sessions per week all 45-60 minutes with the option for one longer ride scheduled at the end of the week. This plan is aimed at someone reasonably new to structured training. Perhaps you are new to cycling, have recently started cycling inside on a trainer or have perhaps cycled for many years but have never followed a structured, progressive plan. Any of the above will be sure to benefit from this plan.

This plan is best suited for someone who is looking to improve general cycling power and endurance. Perhaps working towards a sportive, gran fondo, time trial or triathlon.

To access this plan you will first need to create a Training Peaks account at www.trainingpeaks.com. This is free to do.

The plan is power based so you will need a set up with power readings. The structured sessions are ideally designed to be completed indoors. To improve your workout experience you can send our structured workouts to Garmin and Wahoo head units or link them to more interactive apps such as Zwift.

Zwift users can sync them with their workout library to view the session in their virtual world. You can also use our workouts in ERG mode with a compatible indoor trainer.

Here's an article that explains how to link our structured workouts with your devices; https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Our plan starts with a ramp test to get an estimate of your functional threshold power (FTP). This test will make sure that the following sessions are set at the correct intensity for you. We'll repeat the test during week seven to track progress. There are full instructions within the plan on how to execute a successful ramp test and extract a useful FTP.

We hope you can get enjoyment and improvements from our training plan.

We'd love to hear how you get on, please feel free to update your progress on social media and tag @enduraprep

Thanks,

The Enduraprep Team.
www.enduraprep.co.uk



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:21 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:21 hrs 3:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.

Sample Day 1

0:30:00
61.7TSS
Enduraprep - Progress Check - RAMP Challenge

The ramp test is an assessment workout that uses gradual increases in target power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming up. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then target power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer. If you have a smart trainer with erg mode then use erg mode for the test and have your trainer set your power/resistance.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts. Once you fail go into a cool down (turn of erg mode if using it for this).

Stay seated for the entire test, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall. If using erg mode then you simply pedal until you grind to a halt. You cannot complete this test as it is laid out on the graph you will fail before the end, this is normal. Begin your cool down once you have reached that point.

By following a tightly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of their training season.

This short effort attempts to use a demonstration of your maximum incremental capabilities to ballpark your FTP, once reduced.

This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.

NOTE - The test is not designed so you can 'finish' it. If you do then you have not started at a high enough resistance.

Sample Day 3

0:45:00
46.8TSS
Enduraprep - Sweet Spot Technique

This session is dedicated to form/technique work.

You'll first complete 10 x 30-second form sprints with 90 seconds of rest between each.

Then you'll finish with 2 x 6 minute sweet spot efforts. Look to maintain good form here and ideally an aerodymic position on the bike.

For the sprints your leg speed can be fast, ideally 110-140RPM so long as you do not bounce on the saddle and the effort is under control.

For the sweet spot intervals, ideally 85-95RPM.

Sit up and have an easy spin between intervals and finish with an easy cool down.

Sample Day 5

1:00:00
67.1TSS
Enduraprep - Sustained Power Intervals

Steady State Intervals.

These types of sessions involved working for longer periods at intensity ranging from Tempo - Threshold and sometimes slightly above.

Steady state intervals are a good opportunity to work on your bike position. For the intervals look to get as aero as you can without sacrificing power.

Think about; keeping upper body still, sit bones anchored on the saddle, back straight, small frontal area, smooth leg speed. Ideally hold an RPM between 85-95.

Feel free to sit up between intervals.

Sample Day 6

2:00:00
140TSS
Endurance Ride

An outdoor endurance ride.

After a warm up hold a consistent medium effort throughout. If using HR or power zones then the ride should average Z2-3.

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.

This ride could be completed as part of a group and you can ride for longer than suggested as long as it does not negatively impact on sessions in the following days.

Look to use a 2:1 ratio of Hilly : Flat Rides. Every third week pick a flat route to get a good mix of strength work on hills and constant power on flat/rolling roads. As a goal event gets closer look to mimic the course where possible and begin to hone the strategy you will use to fuel and hydrate during the event.

Sample Day 8

0:45:00
50.7TSS
Enduraprep - Sweet Spot (4 x 7')

Sweet Spot Intervals that start at the high end of sweet spot and decrease in power before rising again.

Aim to start with a high cadence and lower your cadence with each drop in power. You may need to change gear also but aim to use cadence changes as much as possible. Then increase cadence to raise power again. Ranging between 100-80RPM is suitable for this.

Look to hold an aerodynamic position on the bike during the intervals.

Easy cycling between efforts and to cool down at the end.

Sample Day 10

0:45:00
54.3TSS
Enduraprep - Sweet Spot (5 x 6')

Sweet spot intervals with subtle changes in effort during the interval.

Work at comfortable cadence throughout. Prefereably 85-95RPM. You can match the subtle changes by changing your cadence or by changing gear and holding a steady cadence. Look to hold an aerodynamic position during the intervals.

The recoveries here are short, take it easy breifly then back to work.

Sample Day 12

1:00:00
65.5TSS
Enduraprep - Sustained Power Intervals

Steady State Intervals.

These types of sessions involved working for longer periods at intensity ranging from Tempo - Threshold and sometimes slightly above.

Steady state intervals are a good opportunity to work on your bike position. For the intervals look to get as aero as you can without sacrificing power.

Think about; keeping upper body still, sit bones anchored on the saddle, back straight, small frontal area, smooth leg speed. Ideally hold an RPM between 85-95.

Feel free to sit up between intervals.

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