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Winter Indoor Trainer Plan - Increase FTP

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christopher Judy

All plans by this Coach

Length

8 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

This plan is designed to be done on an indoor trainer. I could be done outside, but during the winter that can be a challenge for many places. Long, tempo intervals are used throughout this program to not only increase your FTP, but also allow you to get comfortable being in that high tempo HR zone. We are using power as the training metric, but this could be just as easily done using heart rate and keeping it in zone 3.

This program is expected to increase your FTP by 10-15%, possibly higher depending on your training age, calendar age, and several other factors.

If you have any questions feel free to reach out to me via email at chrisjudy@phoenixhumanperformance.com or send me a text at 801.230.8008.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:37:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:37:00 02:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Chris Judy

Phœnix Human Performance

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in cycling, triathlon, running, and obstacle course racing (OCR).

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link: https://procoach.app/chrisjudy


  • 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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