3-weeks HIGH DENSITY BLOCK TRAINING (HDBT) - FTP

Average Weekly Training Hours 10:20
Training Load By Week
Average Weekly Training Hours 10:20
Training Load By Week

High Density Block Training (HDBT) is a new way of dosing a specific type of training. High dose of interval training followed by a few easy days can provide superior training effects and adaptations.

This kind of approach be used in classic preparation or when we need a bit of boost in short period of time.

Sample Day 2
2:05:00
118.9TSS
FTP: Repeatability - Intensive Intervals

Start training with 5-10min warm up in zones 1/2.
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First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 5x6min FTP intervals Rest between intervals is 4min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
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The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 3
1:45:00
91.2TSS
FTP: Sustainability - Exstensive Intervals

Start training with 5-10min warm up in zones 1/2.
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First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 1x20min FTP interval in zone 4. Rest after interval is 5min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
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The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 6
1:30:00
60.7TSS
AEROBIC ENDURANCE: Easy ride

Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough. Try not to make training too long.

Sample Day 8
1:55:00
98.1TSS
MUSCULAR ENDURANCE: Fatigue Resistance FTP Work

Start training with 5-10min warm up in zones 1/2.
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First part of the training is 1h easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 2x12min FTP intervals in zone 4. Rest between intervals is 8min long and is done either like active or passive recovery.

Intervals should be done on mixed terrain. example: One on flat/rolling terrain, one on uphill terrain.
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The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 12
1:30:00
60.7TSS
AEROBIC ENDURANCE: Easy ride

Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough. Try not to make training too long.

Sample Day 17
2:40:00
103.5TSS
AEROBIC ENDURANCE: LSD (Long slow distance)

Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough.

Sample Day 19
0:55:00
26.4TSS
Recovery Ride

Nice and easy recovery ride at low intensity

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.