8week FTP Booster !PRICE OFFER!

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8week FTP Booster !PRICE OFFER!

Author

USA Academy MM

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate advanced weightloss multi day power 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.

This 8 week plan is suited mainly for increasing your FTP.
We start with FTP test, end with FTP test or race, so you can track yout improvment.

Trainings are usually short, average around 1:30hour. So you don't need time like a pro.

There is also core training. U have to improve your positioning to output most.

If there is something special, feel free and contact me.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:19

Matus Melis

Hi,
I appreciate that you visit my page.
I am young man coaching cyclist from beginners to porfessionals.
I really like to use "new" methods in my trainings. Not the basic "go 4 hours with 3 sprints".
If you have wattmeter it is perfect, but I also have trainings optimalized for cyclist with HR monitor.
My strongest weapon is communication. I am trying to respond within several hours. I am writting plans just for one week in advance. I can change training for next day, if you need.

Sample Day 1

1:04:20
49.7TSS
Pre-FTP activation w

After good warmup perform ramp-up (all zones), then 2*FTP interval then ramp-up.

Sample Day 2

1:24:00
96.5TSS
FTP TEST en

After easy wramup:
20" ramp over FTP
then 3' and 2' over FTP blocks
after short recovery perform 20' ALLOUT block.
Try not to over-pace but be prepared, it is really hard attempt.

Good luck :-)

Sample Day 3

2:10:00
Endurance with high cad drills

Endurance ride in Z2, hills Z3.
Do 3 or 4 sets of high cadence drills in workout.
(4-5min 115-140rpm)
10min cool down in Z1

Sample Day 3

0:45:00
Home CORE session

Correct execution of excersises is very, very important!
In this session are excersises focused on core.


30" per excersise
just body weight, no additional weights

Warmup:
skipping rope 3-5min or

jogging 5min or
stationary trainer 10min

1.Plank session
Do two sets, 5min between.

Do 3-5 types of excerises without pause
High plank (basic)
Elbow plank
Raised leg plank (L+R)
Palm on the opposite shoulder (dynamic)
Side plank (L+R)

2. Circle training
Do it as circle training, 2 or 3 sets
Between sets 3-4min (stretch)
Classic sit ups
Bicycle crunches
Mountain climbers
Scissors
Hollow hold
Sitting twists
Push ups

At least 10 min coold down- walk, stationary trainer + stretching.

Sample Day 5

1:04:20
49.7TSS
Pre-FTP activation w

After good warmup perform ramp-up (all zones), then 2*FTP interval then ramp-up.

Sample Day 6

1:06:20
74.2TSS
Power test

Today, we will try to find your max 5s, 1min and 5min effort.
Start with proper warmup then 3x full-out sprints (hill or flat, as you like), then 1min maximal effort, then 5min.
Long cooldown...

Sample Day 7

2:10:00
Endurance with high cad drills

Endurance ride in Z2, hills Z3.
Do 3 or 4 sets of high cadence drills in workout.
(4-5min 115-140rpm)
10min cool down in Z1

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