Build Fitness in 6 weeks - Strength and FTP Builder

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

Fitness and Strength building for FTP increase.

Sample Day 1
1:00:00
49TSS
20 minute Power Test

20 minute gradual build warm up

5 minutes (0-25%)
10 minutes gradual ramp (50%-105%)
3 minutes (0-25%)
5 second sprint (MAX)
1:45 minutes (0-25%)

20 MINUTES MAX

COOL DOWN

Sample Day 2
1:00:00
49TSS
Below threshold, 4x6 minutes

Cruise intervals. Road or trainer. Do 4x 6 minutes at power zone 3 (4 minute recovery). Smooth pedaling. 85-100.

Sample Day 3
1:10:00
76.6TSS
25 x 1 minute on @ 110% to 1 minute off

Sample Day 4
1:30:00
37.5TSS
1-2 hours EASY

Sample Day 6
3:00:00
147TSS
Group ride

Sample Day 7
1:30:00
37.5TSS
1-2 hours EASY

Sample Day 8
1:30:00
37.5TSS
1-2 hours EASY

John Croom
|
Total-Cyclist

I would love to help you progress.

I work closely with all my athletes with no limits in any of my packages on conversations on the phone, email or texting. I value conversations with my athletes. I believe questions are the key to success.

Contact me today!