WINTER FTP BUILDER

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:31
Sample Day 1
0:40:00
31TSS
AEROBIC / CADENCE

INCREASE CADENCE IN EACH INTERVAL
IE -70 RPM / 90 RPM / 100 RPM THEN RECOVER IN SMALL GEAR

Sample Day 2
0:15:00
CORE WORKOUT

Sample Day 3
1:04:00
59.7TSS
PYRAMID

Sample Day 5
1:00:00
54.3TSS
aerobic

Sample Day 6
1:08:00
62.5TSS
40/20 X 3

Sample Day 7
2:30:00
125.3TSS
ENDURANCE WITH SWEETSPOT

FIRST 90 MINUTES Z2
THEN 5 X 5 MIN AT SWEET SPOT AND RECOVER
KEEP HYDRATED AND EAT EVERY HOUR

Sample Day 9
1:12:00
64.5TSS
up and down

Andrew Hedley
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AHedley coaching

NVQ LEVEL 2 QUALIFIED CYCLING COACH, LEVEL 2 FITNESS INSTRUCTOR, BTEC DIPLOMA IN SPORTS SCIENCE.

SPIN CLASS INSTRUCTOR

I strive to improve all cyclists performance from beginner to elite. What ever your goal.