Intensive FTP builder

Average Weekly Training Hours 12:39
Training Load By Week
Average Weekly Training Hours 12:39
Training Load By Week

Intensive FTP builder

Sample Day 1
1:52:00
127.7TSS
Z4 Threshold 5x10 min

Warm up with sweetspot or 8 min ramp up from 76% to FTP
5x10 min 96 98 100 98 96%

Sample Day 2
1:50:30
135TSS
Z5 Crisscross 4x8 min 96 103% + 3x6 vo2max

BT:
4x8 min crisscross with 2 min low/high 96/103%
3 min activ recovery 40%
2 min sweetspot + 3x(6x30:15 sec) @125%
3 min activ recovery @60%

Washing with 10 min @70%
Cool down

Sample Day 3
1:10:00
22.9TSS
Z1 1t

Sample Day 4
1:52:00
127.7TSS
Z4 Threshold 5x10 min

Warm up with sweetspot or 8 min ramp up from 76% to FTP
5x10 min 96 98 100 98 96%

Sample Day 5
1:47:00
127.1TSS
Z4 Sweetspot 3x17,5 min with 30 sec @125% every 2nd min + 2x5 min Vo2max

BT:
Warmup with 4 min sweetspot
3x17,5 min, 2 min SS 92%, 30 sec @125%, 2' min SS, 30 sec @125% +++
5 min recovery
2x5 min Vo2max @109 and 106@ with 5 min recovery between,
Cooldown

Sample Day 6
1:10:00
22.9TSS
Z1 1t

Sample Day 7
1:59:00
136.5TSS
Z4 Threshold 4x9 min + 20 min Sweetspot

BT:
Warm up with 5x1 min @FTP with 50% between.
4x9 min 96 98 100 97%
20 min sweetspot
Cooldown

Ole-Morten Gilbu
|
OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy and Sandefjord SK Elite

3rd place in Norway nationals TTT
Competitors in worlds TTT 2018

Now I can help you increase your Vo2max or FTP in only 6-8 weeks!