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, firstname.lastname@example.org oh, and please send me feedback about the plan!
All the best,
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.
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