Beginner 8-Week FTP Builder Indoor Cycling Plan w/ Free Email Coach Support
Taylor ThomasAll plans by this Coach
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Built on decades of expeirence both personally and working with athletes from around the world, this plan is crafted to help you utilize your indoor training environment in order to bolster your aerobic capacity. This expertly periodized training approach ensure that you reach the appropriate volume, while also keeping overall training time lower. This "quality over quantity"approach allows you to train smarter and stay healthy and injury free.
This plan starts with an FTP test as a baseline to certain your current Funtional Threshold Power. The next 6 weeks builds progressively to encourage muscular and aerobic adaptation. The plan ends with another FTP test to test for gains.
This plan is great for the beginner cyclist who is looking to focus on building their aerobic strength, or for an intermediate cyclists interested in building the foundational strength needed to progress. You should be comfortable with indoor rides in the 60-90 minute range and riding above your current FTP.
You'll have our full support as you embark on this plan. If you have any questions email us directly. https://www.thomasendurancecoaching.com/contact/. We'll happily field questions regarding execution, timing, plan level, and anything else you may need.
You'll have access to TEC's video library of over 150 strength training exercises, mobility work, and full body sessions. You'll also gain exclusive access to our athlete newsletter where you'll get up to date and valuable information on training, nutrition, mental skills, and much more.
This plan is specifically designed to take advantage of your indoor training environment with tools like Zwift, Trainer Road, and smart trainers. A "smart trainer" that's power equipped will work best. You can also have a power meter on your bike. You'll also need a GPS computer that's compatible with TrainingPeaks Workout Builder format. It's also helpful to record heart rate in conjunction with power to be able to track your aerobic response over the course of the training plan.
All of the workouts are written using the TrainingPeaks workout builder. This allows you to load them to your device. It also allows you to customize the sessions and switch between power or heart rate based on. your access to equipment.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:55 hrs||1:50 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||4:55 hrs||1:50 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter