TCN 4 week FTP Builder
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
5 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Weolcome to the TCN 4 week FTP Builder
This program can work for any cyclist, from beginner to advanced level. This is the standard plan, but feel free to let me know if you need anything adjusted, shorter sessions, longer sessions or dialing back on intensity or increasing intensity. Email me on dewald@thecyclistsnetwork.co.za for any questions or adjustments you want me to make
This plan is focused on increasing FTP (Functional threshold power), so we will be spending a lot of time at threshold and just below threshold with some endurance rides in between
This program starts today, but let me know if you would like to start it on another date and I will set it for you to start on a specific date.
You can do these sessions on Zwift, RGT or Rouvy either on ERG mode or riding on slope mode (this is your personal choice). I do prefer riding threshold and tempo sessions on ERG mode and endurance rides you can ride a course in slope mode
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
14:40 hrs | 4:30 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
14:40 hrs | 4:30 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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