8 week FTP buster using key Zwift workouts
Chris HanrahanAll plans by this Coach
This 8 week plan utilises key power workouts to help you build your Functional Power. I have used it successfully with countless athletes I work with around the World, and it cuts out most of the fluff typically found in generic FTP plans. I would recommend that the mid-week sessions are done on the trainer and the weekend sessions, particularly the Sunday rides be done outdoors. All the plans are written utilising key Zwift workouts. Be sure to update your zones once you complete the initial test. The program revolves around 4 key sessions per week:
Tuesdays - FTP focus
Thursdays - Vo2 and anaerobic
Saturdays - Sweet spot and muscular endurance
Sundays - Longer aerobic mileage with steady state work
It is a plan that demands and rewards hard work - but if you want to go to the next level in your training, this is the sort of work that matters. Included are notes on improving strength and flexibility at home on the non-riding days. The plan can be used by any level of athlete, although if you are a beginner, you may find the longer mileage on the Sundays a bit too advanced and if so, do not go beyond 3 hours.
Enjoy and good luck. Any questions or feedback, you can reach me at email@example.com
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:53 hrs||5:00 hrs|
|1:00 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:53 hrs||5:00 hrs|
||1:00 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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