Training Club Baseline Testing (Power)

Average Weekly Training Hours 06:00
Training Load By Week
Average Weekly Training Hours 06:00
Training Load By Week

It's best to start the program with an initial four-day testing protocol to establish your Power Profile. This four-day test protocol is only completed at the start of the program.

Sample Day 1
1:00:00
63TSS
1. VO2max Teting

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 3 x 90 second Opener Intervals at 110% of FTP. Rest: 3 minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:

MS1: 5 minute Hard Effort. This 5 minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Give it your all in the last 45 seconds.

CD: 5-15 minutes at <56% of FTP

Sample Day 2
1:00:00
45.8TSS
Endurance Ride with Fast Pedals (Optional)

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP and include 10 x 1 minute high cadence (HC) speed pedaling (110+ RPM) resting 1-2 minutes between efforts.

CD: No cool down needed

Sample Day 3
1:00:00
73TSS
2: FTP Testing

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 3 x 90 second Opener Intervals at 110% of FTP. Rest: 3 minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:

MS2: 20 minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20 minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20 minute effort. Once complete, spin easy for 10 minutes. Your FTP is the power average for the 20-minute effort minus 3-5%.

CD: Finish time at <56% of FTP

Sample Day 5
1:00:00
53.9TSS
3: Anaerobic Capacity Testing

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 1 x 5 minute Opener Interval at 95-105% of FTP. Rest: 5 minutes of easy riding then complete MS2:

MS2: 1 minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 30 kmh (20 mph) out of the saddle and go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.

CD: Finish time at 60-70% of FTP

Sample Day 6
1:00:00
45.8TSS
Endurance Ride with Fast Pedals (Optional)

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP and include 10 x 1 minute high cadence (HC) speed pedaling (110+ RPM) resting 1-2 minutes between efforts.

CD: No cool down needed

Sample Day 7
1:00:00
109.4TSS
4: Sprint Testing

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs
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NP Sprint Intervals. Find a quiet road that allows for sprints up to 240 metres, then do the following NP Sprint Sets.
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MS1: 6 x 45-metre Small Ring Sprints (39:16). Start each sprint rolling at about 20 kph in little ring and then spin up to fast pedal power (target cadence 120 and above). Rest 2-3 minutes between sprint efforts. Recover with 5-10 minutes of easy spinning.

CD: Finish time at 60-70% of FTP

Training Club
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Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

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