Beginner: Gain Watts! 8 week FTP power booster

Average Weekly Training Hours 05:44
Training Load By Week
Average Weekly Training Hours 05:44
Training Load By Week

This program is built for beginners who have been raining between 6-8 hours for 2-4 months prior, and who are looking to increase their Functional Lactate Threshold Power on the bike, and to dive into proper on-bike training. However, those at the intermediate and Masters levels who are crunched for time will find this program to work extremely well for them, especially if the goal event is up to/around 2.5 hours in duration. Developed from over 8 years of coaching beginner athletes to the Category 1/2 levels, this program delivers our proven training philosophy to help you develop and progress appropriately, while pushing your limits, but not pushing you over your limit. This Training Plan is challenging, and requires between 5-7.5 hours of riding per week, including 2-3 mid-week rides, and 2 weekend rides. While designed to be executed best while training with power, this program may also be done based off of Perceived Exertion or Heart Rate. It may also be done by those basing training off of TSS.

Sample Day 1
1:15:00
83TSS
Field Test

Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.

Sample Day 2
0:20:00
8.3TSS
Recovery Ride

Easy ride to get you some additional time on the bike, and allow for blood flow and recovery to the muscles that worked hard yesterday.

Sample Day 4
1:13:00
72.5TSS
Short Thresholds, Fast Pedals

Todays workout will begin to build up your ability to repeat and hold Lactate Threshold power over shorter intervals.

Sample Day 6
1:31:00
68.2TSS
Endurance ride with Fast Pedals

Head out for a nice endurance ride, using Fast Pedals to help warm up your Nervous, Cardiovascular, and Energy Systems.

Sample Day 7
2:01:00
92.8TSS
Endurance ride with Fast Pedals

Just as with yesterday, make sure that you are staying in YOUR endurance pace range!

Sample Day 9
1:13:00
72.5TSS
Short Thresholds, Fast Pedals

Todays workout will begin to build up your ability to repeat and hold Lactate Threshold power over shorter intervals.

Sample Day 10
0:20:00
8.3TSS
Recovery Ride

Easy ride to get you some additional time on the bike, and allow for blood flow to the muscles that worked hard yesterday.

Menachem Brodie
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Human Vortex Training LLC

Specializing in Road Racing, Time Trialing, and Strength Training Programming.

Internet based, and in-person 1-on-1 Coaching for:
-Cycling
-(Triathlon by special request)
-Strength Training Programs