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FTP Builder Plan (12 weeks) (TID = 65:25:10) Challenging/Advanced Version (8hr/wk)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the FFT FTP builder training plan based on the science of Seiler and Coggan and Allen. This plan emphasizes threshold (25%) but with a good mix of high intensity (10%) and low intensity (65%) in a pyramidal distribution. As such it is an excellent all round program. Some sesions are intervals: 75 studies show that intervals produce a greater response than continuous training at equal training volume (see https://medium.com/fastfitnesstips/magic-of-intervals-hiit-383f2f41958)

This plan is for intermediate and advanced riders who have around 7-9hrs per week and is rated as CHALLENGING. Most people would be better with the IMPROVER Version.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

PLAN PURPOSE
intervals: ✭✭✭✩✩
anaerobic build: ✭✭✭✩✩
threshold/ss: ✭✭✭✭✩
aerobic build: ✭✭✭✩✩
FTP build: ✭✭✭✭✭

TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

Best of luck from the Fastfitness.tips team!
Coaching@fastfitness.tips


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo | sweetspot



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
7:30 hrs 2:26 hrs
Strengthx1
0:40 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:30 hrs 2:26 hrs
Strength
0:40 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.