Gain Watts! 8 Week FTP Power Booster for Beginner Cyclists & Triathletes

Author

Menachem Brodie, USAC Expert Coach

All plans by this Coach

Length

9 Weeks

Typical Week

4 Bike, 2 Day Off

Longest Workout

2:26 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based hr based tss based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

Get stronger, FASTER
This program is built for beginners who have been riding 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.

Developed from over 9 years of coaching beginner athletes up to the Category 1/2 levels, this program delivers our proven training philosophies to help you develop and progress appropriately, while pushing your limits, but not pushing you over your limit.


Are you a time-crunched Intermediate or Masters rider?
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.


How much riding will this require?
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.

Questions? Please visit us on the web at HumanVortexTraining.com or email Coach Brodie directly at: Brodie@HumanVortexTraining.com.

Menachem Brodie coaching certifications

Stats

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

Menachem Brodie, NSCA-CSCS, USAC-PBT

Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance

Back to Plan Details

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.

Gain Watts! 8 Week FTP Power Booster for Beginner Cyclists & Triathletes

$79.95 - Buy Now