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18 Weeks Fitter Faster You

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Daniel Diem

All plans by this Coach

Length

18 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 is an 18 week plan to increase your FTP and your Fitness designed for a cyclist who is riding at least 4 - 6 hours per week currently.

The first week and final week are taper weeks. The first week we will do a couple of lighter rides and AN FTP on Saturday. The final week will be similar with an FTP test on Saturday.

Please note that your Longer group rides and Riders choice have no assigned TSS.

Should you need to move workouts around this can be done at your disgression.

The periodization is based on 4 week blocks. Build, Build, Build, Rest/Test Week.

The blocks are as follows:
Block 1: Endurance/Tempo
Block 2: Tempo/Sweetspot
Block 3: Sweetspot/FTP/Threshold
Block 4: Sweetspot/Threshold/Vo2

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
3:59 hrs 2:03 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:59 hrs 2:03 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

D. Adam Diem

Carpe Diem Endurance Coaching

Help athletes achieve their goals, through an individualistic approach. Through this individualistic approach we help athletes build a structured training plan to ensure they're mentally and physically prepared to succeed. Let's face it, we all have demands outside of training and this balance is important.

We thoroughly research your goal event and build specific workouts for those. Through the specificity, proper recovery, training, and periodization you will achieve your goals!


  • 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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