FTP Booster Build 1 - Block Periodisation 8 weeks

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

Power based cycling plan suitable once base fitness is present. 8-12hrs per week, two block periodised four week mesocycles. The first one focusing on 30s sprint repeatablility and short duration over threshold training, and the second mesocycle focuses on Vo2 max capacity. One long ride per week.

Sample Day -3
1:00:00
26.4TSS
L1: Recovery

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 5
1:00:00
26.4TSS
L1: Recovery

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 12
1:00:00
26.4TSS
L1: Recovery

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 16
0:55:00
64.5TSS
L7: Paton Hopkins Box Set

This will boost your 1km (8%), 4km (8%), peak (7%), lactate profile (4%) and oxygen cost (-3%)! 50% benefit after two sessions, 100% after 12.

Get ready to suffer like a dog gentlemen!

Sample Day 17
2:00:00
90.5TSS
L2c: Aerobic with spin ups 1

Steady aerobic ride. It should be easy to hold a conversation, but the miles will still fly by. Keep cadence high 90 - 115 rpm.

Ensure you warm up gradually with high rpm - 100+. Build from low power up to L2 toward end of warm up.

In the middle of the workout, do the following cadence efforts: 15s at 120rpm, 15s at 130rpm, 30s at MAX rpm, 1min at MAX rpm. 3 min Zone 1 between efforts. Select an easy gear, this is not about power, it is about leg speed.
Hold your upper body rigid, solid hips and shoulders, steady head, try not to bounce as this can be hard on you and your wheels!!

Cool off for full 10 min, again high rpm and low load. Stretch well.

Sample Day 18
1:30:00
77.1TSS
L2s Aerobic + Sprints 90

Steady aerobic ride with 6 x 10s MAX sprints. 3 -5 min recovery between efforts, your HR should be middle of Zone 2 or lower before the next effort starts. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Sample Day 19
1:00:00
26.4TSS
L1: Recovery

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Brett Grieve
|
Cycle Lab

I am a cycling coach based in Christchurch New Zealand, specialising in road and time trialling.

I compete in the Calder Stewart Cycling Series, and have done so for the last 5 years. I have competed in the Tour of Southland several times and the NZ Cycle Classic and Elite Road Nations and Age Group Nationals.

Highlights include KOM NZ Cycle Classic Day 1, 2018, 9th Elite Men 40km ITT at the Elite Nationals in Jan 18, and 5th in the 2016 Elite Series, Elite Men.