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5 Week FTP Builder


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5 Weeks

Plan Specs

cycling road cycling

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Plan Description

CertsOverview: This Training Plan runs for a total of 5 weeks and has the main goal of boosting your FTP. Your functional threshold power is the maximum power output you can sustain for about 60 minutes. This value is then used to establish your training zones. There are multiple ways to measure this from the ramp test, 60 minute time trial, or the HunterAllen/Coggan 20 minute test. The coaches at IREP athletics like to prescribe the 20 minute test for most athletes as it gives a more accurate picture for calculating your training zones. There will be an initial test on day oneand then the same test at the end of the 5 weeks. One thing you need to ensure is consistency between tests. Control as many of the variables as possible. For example, perform your test on atrainer with a high powered fan. Ensure that the setup is the same on both tests. At the end of the 5 weeks you should see a nice bump in the average power for the 20 minute timed section.The goals of this program are: Increased average power for the FTP test, Improved anaerobic capacity

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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***It is always recommended to see your physician before starting a new exercise program***


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:26 hrs 1:45 hrs
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Workouts Per Week Weekly Average Longest Workout
6:26 hrs 1:45 hrs
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The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Sample Day 1

30/30/1 x4 w/ 15min tempo

Sample Day 3

Reverse 3 x 20

Sample Day 6

3 min ramped intervals

Use a 20 minutes mixed cadence warmup. The mixed cadence warmup is 1 minute alternating high and low cadence. High cadence would be anything about 95 RPM and low cadence is anything below 70 RPM.

Sample Day 15

Crit Breakaway

20 minutes Z1-2 with mixed cadence
30 x 20 Seconds top Z5 w/ 30 seconds Z2 recovery
2 x 5 minutes middle of Z5 with 2.5 minutes ez spinning between
10 minutes DAS

Sample Day 19

30's and 10's

10 mins easy 20 x 30 seconds Hard with 1 min recovery 10 x 1min as(50sec build/10sec sprint) with 2 minute recovery 10 minute cooldown easy

Sample Day 22


Sample Day 32

Congratulations! You have finished this block, What Next?

Once you feel you can move on I would suggest previewing our other cycling and triathlon plans.

If you feel great I would Recommend Utilizing our wide variety of strength programs to incorporate an effective and specific program.

You can find all plans @

We would like to thank you again for purchasing this plan. We look forward to working with you in the future.

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