12 week FTP Builder

Average Weekly Training Hours 08:53
Training Load By Week
Average Weekly Training Hours 08:53
Training Load By Week

This plan aims to guide you through a cycle of building your FTP.
Starting with some base work based on current FTP it progressively builds your engine so once you have that base you then develop the 'headroom' required to increase your FTP.
The long base miles days remain for two reasons-
-To maintain your base. You may find it better to ride these based on Z2 Heart rate.
-To remind you why you probably started cycling in the first place! Enjoy these rides.

Any questions, or if you are interested in 1-1 coaching at competitive prices drop me a line, alex@atcycling.co.uk oh, and please send me feedback about the plan!

All the best,

Alex

Sample Day 1
0:47:00
61.4TSS
FTP Test

Turbo or road
Warm up well then go for the test. Ideally on a turbo for maximum repeatability, if not, a road that's either flat or a slight incline, free from traffic lights or obstructions.
You should ideally be evenly paced throughout the 20 minutes yet be completely spent at the end.

Once you have completed the test, update your zones in the settings.

Sample Day 2
1:30:00
73.5TSS
Base Miles

Z2 Power, try and aim for at least 60% of workout time and keep it well controlled on these sessions between 55-75% of FTP

Sample Day 3
1:30:00
73.5TSS
Base Miles

Sample Day 4
1:30:00
73.5TSS
Base Miles

Sample Day 6
3:00:00
147TSS
Long Base Miles

Sample Day 7
1:30:00
73.5TSS
Base Miles

Sample Day 9
1:30:00
73.5TSS
Base Miles

Alex Taylor
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AlexTaylorCoaching

Cycling, Duathlon, Triathlon and Running coaching
Association of British Cycling Coaches qualified and insured.
10 yrs Coaching and Power Meter experience