2 month FTP Building Training Plan
Author: Ward Zauner
Length: 9 Weeks
Tags: cycling, road cycling, intermediate, power based
Typical Week: 4 Bike, 2 Strength, 1 Day Off
Longest Workout:
1:38 hrs
Author: Ward Zauner
Length: 9 Weeks
Tags: cycling, road cycling, intermediate, power based
Typical Week: 4 Bike, 2 Strength, 1 Day Off
Longest Workout:
1:38 hrs
2 month FTP Building Training Plan
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.
16 min WU
70 min (56 - 75% FTP)
10 min W/D
Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side
Indoor trainer work
10 min w/u
2x10 min sweet spot (88% FTP) 5 min rest
10 min w/d
Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side
16 min WU
70 min (56 - 75% FTP)
10 min W/D
Crunches
Skydiver
Flutter Kicks
Low Plank Knee/Elbow
Lower AB Raises w/ Let Thrusts
Asymmetrical Crunches
Crunch Twist
Planks - Side-Center-Side
16 min WU
70 min (56 - 75% FTP)
10 min W/D