8 week FTP Threshold Booster ADVANCED Time Crunched riders 4 days approx 5-7 hrs per week

Author

KOM Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based tss based base period

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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.

This 8 week base plan is designed for intermediate riders and people who are short on time.

It is also ideal as a follow on plan for beginners and intermediate riders who have completed the KOM Coaching 8 week FTP Threshold Booster for beginners and/or intermediate riders.

This progressive plan will target your sweet spot and with the addition of a little threshold work will boost your FTP in just 8 weeks.

There is an FTP test at the start and end of this plan to highlight your results!

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:51

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Back to Plan Details

Sample Day 1

0:45:00
52.5TSS
FTP Test

Standard 20 minute Warm Up (See attached) followed by a 20 minute  FTP test, then cool down

Sample Day 3

0:46:00
54TSS
VO2 Max Intervals 4 x 3 mins (above threshold)

VO2 Max Intervals - Warm up for 15 minutes (or of time allows use the full Standard 20 minute warm up) then in 'race' position;

4 x 3 mins Zone 5 @ approx 90-100 rpm (or more), with 3 mins recovery in zone 1.

Start each interval with an out of the saddle sprint (as if 'attacking') then settle into zone 5 in race position. (The whole effort is 3 minutes, HR will lag behind).

Ride the rest of the time in zone 2 and cool down for approx 10 mins.

As HR will lag behind you may need to judge your effort levels until HR adjusts.
- Heart Rate won't have time to get into zone 5+ even though the effort is at zone 5+ level

This is ideal to do on an indoor trainer too!

Sample Day 5

1:00:00
79.3TSS
3 Sets of 6 x 1 min on /off High Intensity Intervals

10 mins warm up .

3 sets of;
6 x 1 min on, 1 min off with 5 mins
rest between sets. 1 min on is at 120%FTP - NEAR MAX!

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

Sample Day 6

2:45:00
171TSS
Endurance Ride with Longer Hills and Flat Threshold efforts - 2 x 10 minutes

Endurance ride with Longer Hills and Threshold Efforts

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations.
- Most of the ride should be in zone 2 at approx. 90 rpm.

- Ride the longer Hills smooth & steady, in a slightly heavy gear, (cadence approx 70-80rpm) in low Zone 4 - up to threshold (but not above)
- On the flatter sections, Include 2 x 10 minutes 'Threshold' efforts - ie approx 95-100% FTP, at approx. 90rpm.

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 8

1:05:00
79.2TSS
Threshold efforts - 3 x 10 minutes

Endurance ride with Threshold Efforts on flat or rolling terrain (or on a Turbo)

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations
- Mostly in zone 2 at approx. 90 rpm.
- Include 3 x 10 minutes 'Threshold' efforts - ie approx 95-100% FTP, at approx. 90rpm.
- Recover for 5 mins in between easy pedalling in Zone 2.

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 10

0:46:00
54TSS
VO2 Max Intervals 4 x 3 mins (above threshold)

VO2 Max Intervals - Warm up for 15 minutes (or of time allows use the full Standard 20 minute warm up) then in 'race' position;

4 x 3 mins Zone 5 @ approx 90-100 rpm (or more), with 3 mins recovery in zone 1.

Start each interval with an out of the saddle sprint (as if 'attacking') then settle into zone 5 in race position. (The whole effort is 3 minutes, HR will lag behind).

Ride the rest of the time in zone 2 and cool down for approx 10 mins.

As HR will lag behind you may need to judge your effort levels until HR adjusts.
- Heart Rate won't have time to get into zone 5+ even though the effort is at zone 5+ level

This is ideal to do on an indoor trainer too!

Sample Day 12

1:10:00
92.1TSS
3 Sets of 7 x 1 min on /off High Intensity Intervals

10 mins warm up .

3 sets of;
7 x 1 min on, 1 min off with 5 mins
rest between sets. 1 min on is at 120%FTP - NEAR MAX!

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

8 week FTP Threshold Booster ADVANCED Time Crunched riders 4 days approx 5-7 hrs per week

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