Increase your FTP in 8 weeks
Author
Taylor Warren
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
3:30 hrs
Plan Specs
cycling road cycling beginner intermediate masters weightloss power based hr based
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Summary
For athletes looking for training plan that will seriously boost their functional threshold power. Whether you are a racer or just looking to improve your threshold to smoke your mates on the group ride, this is a good starting point. The plan follows an initial standard FTP test to accurately assess a baseline to calculate training zones with. The format then follows progressive overload as volume slowly increases as does intensity/time at FTP. Longest training week is 14:30 hours and rest weeks are every three weeks to decrease fatigue to further improve. Retest at the end of the 8 weeks to track your FTP progress and recalculate zones to get ready for the next training block. Contact me at wazcoaching@gmail.com for questions, advice and variations to the training plan
Stats
Sample Day 1
This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).
Sample Day 2
Functional Threshold Test: - 20 min warm up at 65% of max HR - 1 min @100 rpms - 1 min @AR - 1 min @100 rpms - 1 min @AR - 1 min @100 rpms - 5 min @AR - 5 min all out, start at a high pace and hold it for 5 min, don't go so hard that you die at the end but can hold the pace through the entire 5 min - 10 min @65% of max HR - 20 min @TT pace (FT test) - 10 min @65% of max HR - 10 min @AR
Sample Day 3
Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.
Sample Day 4
Warmup at zone 2 heart rate/power for about 20 min then tackle 2x15 min of sweetspot intensity, with about 15 min of zone 2 in between each effort. Ride for an hour at lower end zone 2 after the two efforts
Sample Day 5
Go out for the local group ride. Take pulls and actively work, make this a hard productive workout
Sample Day 6
This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).
Sample Day 8
Solid Z2 warmup of about 20 min, 2x15 min at low zone 4, 8 min z1 between. Fill in rest of time with Z2 riding.