#OMGpower 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, T√łnsberg CK Elite and Sandefjord SK Elite

3rd place in Norway nationals TTT 2017 and 2018.
2nd place in Norway nationals TTT 2019.
Competitors in worlds TTT 2018

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