Phil's Advanced RAPID FTP BOOSTER + Email Access to Coach: 12 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 1 Strength, 1 Other, 1 Day Off

Longest Workout

2:40 hrs

Plan Specs

cycling road cycling advanced power based hr based tss based

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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.



A Training Plan Designed for Advanced Amateur Cyclists.
Boost Your Functional Threshold Power!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your plan I got 2nd in my age group as well as the 5th fastest ride out of over 300. I was 7 minutes faster than last year! " ​Nick Goldston, 2018​​

"Just finished my FTP test. I gained 20 watts!!! I can't believe how beneficial your sessions have been."​ Saif Al Assam, 2015


Read more >>

Is This Plan For You?
  • Designed to build your Functional Threshold Power (FTP)
  • Progress from 9:30 to 10 hrs of training per week
  • 5-6 rides per week
  • 1 or 2 strength sessions and 1 day off
  • Easier weeks included for recovery and adaptation
  • Shorter workouts are mid-week and longer rides at weekends
  • Regular FTP tests to track progress
  • Train using Power, HR and or Feel
  • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
To start this plan you should be able to ride 2:15 hrs. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:45
Training Load By Week
Average Weekly Training Hours: 08:45
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Back to Plan Details

Sample Day 1

0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 1

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. Step Up: 3 x 12 (Exercise 7)
5. Box Jump: 3 x 8 (Exercise 9)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 19)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 2

0:59:00
45.9TSS
Aerobic Endurance Bike

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
12 mins in upper Z2 + 60 secs recovery in low Z2,
4 x (6 mins in upper Z2 + 30 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 3

1:00:00
43.5TSS
OPTIONAL: Aerobic Endurance Ride

Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.

Warm Up:
20 mins in low Z2.

Main Set:
30 mins in upper Z2.

Warm Down:
10 mins in low Z2.

Sample Day 3

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 10)
3. Tricep Kickback: 3 x 8 (Exercise 14)
4. Bench Press: 3 x 8 (Exercise 13)
5. Renegade Row: 3 x 5 (Exercise 20)
6. Glute Bridge: 3 x 14 (Exercise 16)
7: Lying Hip Abduction: 3 x 12 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Reverse Crunch: 3 x 16 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

1:00:00
58TSS
Above and Below Threshold

These are workouts where the main set includes efforts that alternate above and below your one-hour threshold intensity. They are best done on an indoor trainer.

Warm Up:
15 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).

Main Set:
10 x (1 min 30 secs in Z3 + 30 secs in Z5 + 1 min in low Z2).

Warm Down:
10 mins in low Z2.

Sample Day 6

2:10:00
140.7TSS
Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Warm Up:
20 mins in Z2.

Main Set:
4 x (20 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Phil's Advanced RAPID FTP BOOSTER + Email Access to Coach: 12 Weeks

$59.00 - Buy Now
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