Polarised FUNCTIONAL THRESHOLD POWER Builder Program (Power-Based) - 8-Weeks - 8-12 Hrs/Week

Average Weekly Training Hours 10:16
Training Load By Week
Average Weekly Training Hours 10:16
Training Load By Week

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO INCREASE FUNCTIONAL THRESHOLD POWER BY 3-5% [OR MORE]


This plan has been built specifically for EXPERIENCED and ADVANCED Road, MTB and CX cyclists looking to boost their functional threshold power for general fitness improvement and a competitive performance advantage.

KEY FEATURES:



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats

  • Polarised Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 8 week period

  • Each workout’s purpose and key adaptations clearly communicated


PLAN GOALS:



  • Improve FTP by 3-5% or more over the course of the plan

  • Develop general aerobic endurance fitness in tandem

  • Create a fulfilling program that breeds motivation and enthusiasm to train

  • Build greater muscular endurance

  • Provide varied workouts for greater adaptive signalling


ADDITIONALLY INCLUDES:



  • Email support from Tom throughout the plan

Sample Day -5
1:30:00
103.4TSS
Threshold: 4x8M

20M building up to 60-70% FTP to warm up.

4x8M @ 98-105% FTP, taking 3M of easy spinning for active recovery between intervals (roughly 40-50% FTP, but coasting and light pedalling is fine too).

Remaining time up to 1H30M @ 60-70% FTP.

PURPOSE: Increases FTP (Functional Threshold Power - max sustainable 1H steady-state power) by helping to improving the lactate threshold, i.e. where blood lactate begins to accumulate exponentially in the blood. This training aims to shift the threshold “to the right” by training body to process and clear lactate more efficiently and at higher intensities.

Sample Day 0
1:45:00
119.4TSS
Threshold: Over/Unders

25M building up to 60-70% FTP.

3x (15M blocks of 2M @ 105% FTP/1M @ 82% FTP) with 4M of easy spinning as active recovery between each 15M block.

Remaining time up to 1H45M @ ~55-65% FTP to cool down.

See workout details below for full session breakdown.

PURPOSE: Increases FTP (Functional Threshold Power - max sustainable 1H steady-state power) by helping to improving the lactate threshold, i.e. where blood lactate begins to accumulate exponentially in the blood. This training aims to shift the threshold “to the right” by training body to process and clear lactate more efficiently and at higher intensities.

Sample Day 1
2:45:00
116.2TSS
Endurance: Steady Ride

2H45M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 9
1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 15
3:15:00
149.6TSS
Endurance: Steady Ride + Fatigue Resistance Intervals

2H45M @ 60-70% FTP, then 3-4x 2.5M intervals @ 98-103% FTP with 1.5M easy spinning between each interval for active recovery.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Sample Day 17
1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 18
1:30:00
89.3TSS
Performance Test: FTP Protocol

15M @ ~60% FTP, including a few short, sharp efforts to warm up the body.

20M time trial effort - max effort but paced as evenly as possible throughout entire interval.

Once 20min test is complete, spin easily up to 1H15M-1H30M.

PURPOSE: Find approximate FTP to recalibrate training zones and establish fitness progression.

Tom Bell
|
tombell.co

I help Road, MTB and CX athletes achieve peak cycling performances through an attentive working relationship and a scientific, individualised approach to training strategy.