Updated: 01/07/2024

If you are not training for a specific event or not needing to improve specific weaknesses, then your primary focus could be to increase your threshold power.

This reusable 9-week Competitive Indoor FTP Builder plan aims to improve your 20-to-60-minute power and climbing ability.

The plan is power based. An indoor trainer is recommended but not essential.
Fitness level: Competitive or cyclist with a high level of fitness who has trained at least four to five times a week, with some sessions focused on high intensity and on/off the bike strength work.
When to start: Provided that you are reasonably fit... Any time of the year.
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The Plan Layout

Three blocks. Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test to ensure that you are training at the right level and ends with an assessment in the final week.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net