2 month FTP Building Training Plan

Author

Ward Zauner

Length

9 Weeks

Typical Week

4 Bike, 2 Strength, 1 Day Off

Longest Workout

1:38 hrs

Plan Specs

cycling road cycling intermediate power based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.

Stats

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

Back to Plan Details

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

2 month FTP Building Training Plan

$89.00 - Buy Now