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TCN 4 week FTP Builder

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dewald Van Rooyen

All plans by this Coach

Length

5 Weeks

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

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.

Learn More

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
Bike
14:40 hrs 4:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dewald Van Rooyen

The Cyclists Network

I am a qualified Biokineticist in South Africa. The slogan for Biokinetics is "Exercise is Medicine". This is how I live my life, training and cycling regularly. I have 8 years of experience in my field and ranges from injury rehabilitation to high performance coaching and developing training plans. I have a special interest in cycling and spend a lot of hours reading and increasing my knowledge on the Physiology of Cycling. I offer online coaching and training plan design around your needs


  • 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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