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Base (Sweetspot) 7-8 hours

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Phil Kilpatrick

All plans by this Coach

Length

6 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

Low volume plan during the week with 2 longer rides at the weekend.

A great weekend warrior plan for someone looking to have structure in the week aiming to push FTP up by working under and increasing time spent pushing the FTP value up over 6 weeks.

Inital test session is a great form finder and highlights any weakness in your rider type.

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 x4
6:17 hrs 2:30 hrs
Other x2
1:00 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:17 hrs 2:30 hrs
Other
1:00 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Phil Kilpatrick

VeloSpeed Coaching

Cycling, fitness and wellbeing coach.

Based in the Midlands in the UK.

Online, 1-2-1 and group coaching available.


  • 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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