8 week FTP Threshold Booster BEGINNER Time crunched riders 4 days & approx 5-6 hrs per week

Author

KOM Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner 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 beginners and people who are short on time.

This progressive plan will work on Tempo and target your sweet spot to boost your muscular endurance, fitness and FTP / Threshold 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: 05:14

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 fSee attached) followed by a 20 minute  FTP test, then cool down

Sample Day 3

1:00:00
61.1TSS
Steady Ride with (32 min) Tempo efforts

Warm up.
Include 4 x 10 minute Tempo efforts in zone 3 power or heart rate, pushing a slightly harder gear (approx 70-80rpm) with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 40 minutes in zone 3.

Sample Day 5

1:05:00
59.5TSS
Intro to Sweetspot (20 min SS)

Ride for about an hour or an hour and a half.

- Warm Up well.
- Make a few short Sweetspot efforts (approx 2-5 minutes @ around 90%FTP) with approx 3-5 minutes rest in between efforts.
- Cool Down

- Aim for approx 20 mins of Sweetspot (88-92% FTP)

Sample Day 6

2:00:00
119.9TSS
Endurance Ride with 5 mins On/Off Tempo

-Warm up.

-Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power with 4 mins recovery back in zone 2 between intervals.

-Vary your cadence, so you are alternating between 5min @ about 100rpm, recover, then 5 min @ 60-70 rpm (Small gear / Big gear) and keep alternating.

- Aim to spend about 25 minutes or more in zone 3.

Sample Day 8

1:05:00
59.5TSS
Intro to Sweetspot (20 min SS)

Ride for about an hour or an hour and a half.

- Warm Up well.
- Make a few short Sweetspot efforts (approx 2-5 minutes @ around 90%FTP) with approx 3-5 minutes rest in between efforts.
- Cool Down

- Aim for approx 20 mins of Sweetspot (88-92% FTP)

Sample Day 10

1:05:00
66.8TSS
Steady Ride with (36 min) Tempo efforts

Warm up.
Include 4 x 9 minute Tempo efforts in zone 3 power or heart rate, pushing a slightly harder gear (approx 70-80rpm) with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 36 minutes in zone 3.

Sample Day 12

1:10:00
66.7TSS
Intro to Sweetspot (25 min SS)

Ride for about an hour or an hour and a half.

- Warm Up well.
- Make a few short Sweetspot efforts (approx 3-8 minutes @ around 90%FTP) with approx 3-5 minutes rest in between efforts.
- Cool Down

- Aim for approx 25 mins of Sweetspot (88-92% FTP)

8 week FTP Threshold Booster BEGINNER Time crunched riders 4 days & approx 5-6 hrs per week

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