2 month FTP Building Training Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:42

Designed to introduce a rider and slowly build into Sweet Spot training. This is a two month plan. By the end of the two months you should be doing 2x20 min sweet spot efforts. Continue to do 2x20min sweet spot efforts for another month. Mix in some of the later workouts to add some variety. This will push your FTP to the right and set you up for a strong start to the season.

Sample Day 1
1:36:00
73.6TSS
Basic Endurance

16 min WU
70 min (56 - 75% FTP)
10 min W/D

Sample Day 2
0:15:00
15TSS
CORE

Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side

Sample Day 3
0:53:00
47.4TSS
L(1) Sweet Spot

Indoor trainer work
10 min w/u
2x10 min sweet spot (88% FTP) 5 min rest
10 min w/d

Sample Day 4
0:15:00
15TSS
CORE

Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side

Sample Day 5
1:36:00
73.6TSS
Basic Endurance

16 min WU
70 min (56 - 75% FTP)
10 min W/D

Sample Day 6
0:15:00
15TSS
CORE

Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side

Sample Day 7
1:36:00
73.6TSS
Basic Endurance

16 min WU
70 min (56 - 75% FTP)
10 min W/D