*** FREE *** FTP / FTHR - Test week - USE CODE: "Free"

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*** FREE *** FTP / FTHR - Test week - USE CODE: "Free"


Christian Decker

All plans by this Coach


1 Week

Typical Week

3 Other, 4 Bike

Longest Workout

1:20 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters multi day power based hr based strength

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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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

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

Learn More about Structured Workouts.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to determine the actual Functional Treshold Power (FTP) and Functional Treshold Heart Rate (FTHR) for his athletes. With this numbers you are sure, that your following training will be as efficient as possible.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

If you have more goals, you will find a cycle marathon plan, a crit plan and a time trial plan to get ready for these challenges and live your dream. The plans can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:15

Christian Decker


You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

Sample Day 1

Getting started

This session is all about getting started. So let your legs spin a bit. It's a nice and easy start into the week, leading to your first FTP-Test on Saturday, which will be the starting point on your journey to a successful preparation for the year.

Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions later on.

Sample Day 3


This training session is to prepare for saturdays FTP-Test. It includes mostly easy parts with some short efforts to get your body ready for the hard session on Saturday. IF you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold an conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.

Sample Day 5

FTP Test

This is the FTP-Test. Please ride as instructed and do ALL OUT at the 5'- and the 20'-section.
If you subtract the 20' Watts with 5% you'll have your actual FTP, subtract 3% from the heart rate and you'll have your FTHR. Depending on your equipment we will use FTP or FTHR for my other plans to get your training done in the most effective way possible.

Note: I recommend not to do this test while using Zwift, as the 5'- and the 20' section ist really ALL OUT (or use the setting ergometer). For all other workouts you can use Zwift if you want.

Please try the ALL OUT efforts as even as possible, which means don't start to hard and then loose till the interval is finished.

Sample Day 6


This is an easy recovery session, to loosen your muscles after yesterdays demanding test. Please make sure that you are not going harder as indicated.

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