Phil's Intermediate RAPID FTP BOOSTER + Email Access to Coach. 08 Week. (4-6 workouts/wk).
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 8 Weeks
Tags: cycling, road cycling, intermediate, multi day, power based, hr based, tss based
Typical Week: 1 Other, 1 Day Off, 5 Bike, 1 Strength
Longest Workout:
2:20 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 8 Weeks
Tags: cycling, road cycling, intermediate, multi day, power based, hr based, tss based
Typical Week: 1 Other, 1 Day Off, 5 Bike, 1 Strength
Longest Workout:
2:20 hrs
Phil's Intermediate RAPID FTP BOOSTER + Email Access to Coach. 08 Week. (4-6 workouts/wk).
Rapidly boost your Functional Threshold Power (FTP) with 4 to 5 intelligent rides per week.
"I just raced in San Diego after following another one of your plans and got 2nd in my age group as well as the 5th fastest bike ride out of over 300. I did the same race last year and I was 7 minutes faster this year! I have really been loving these so much"- Nick Goldston 25th June 2018
"Hi coach. After eight weeks following your training plan my FTP has gone from 188w to 205w. Thank you so much." - Tuan Nguyen Anh. 15th March 2018 -
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This plan is designed to build your Functional Threshold Power (FTP), without you spending endless hours in the saddle. There are 4 or 5 rides per week plus a strength session. Shorter rides are in mid-week and longer workouts at weekends. There's a day off each week and every fourth week is easier to aid recovery and adaptation. FTP tests are scheduled every 8-weeks. To be successful with this plan you should already be riding 3 times per week and capable of riding 2 hrs non-stop. Guidance is provided for Heart Rate, Feel or Power output. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
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.
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This ride involves efforts at just below threshold intensity. It'll boost your endurance and functional threshold power, without leaving you too fatigued after.
Warm Up:
20 mins in Z2.
Main Set:
3 x (20 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Warm Up:
20 mins in Z2.
Main Set:
2 x (30 mins in upper Z3 + 10 min recoveries in Z2).
Warm Down:
5 mins in low Z2.
Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
Main Set:
10 mins in upper Z2 + 60 secs recovery in low Z2,
12 mins in upper Z2 + 60 secs recovery in low Z2,
14 mins in upper Z2.
Warm Down:
7 mins in low Z2.
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.
Warm Up:
20 mins in Z2.
Main Set:
3 x (25 mins in upper Z3 + 10 min recoveries in Z2).
Warm Down:
5 mins in low Z2.
Warm Up:
10 mins in low Z2,
5 mins in mid Z2.
Main Set:
1, 2, 3, 5, 6, 6, 5, 3, 2, 1 mins all in upper Z2 + 60 sec recoveries in low Z2.
Warm Down
5 mins in mid Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
Warm Up:
10 mins in low Z2.
Main Set:
20 mins in upper Z2.
Warm Down:
10 mins in low Z2.
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.