FTP Rapid Builder Plan (8 weeks) (TID = 70:20:10) Intermediate (6-8hr/wk)

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FTP Rapid Builder Plan (8 weeks) (TID = 70:20:10) Intermediate (6-8hr/wk)

Author

Alex fastfitnesstips

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Other, 1 Strength

Longest Workout

2:31 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss power based tss based base period

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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.

Welcome to the FFT FTP builder training plan based on the science of Seiler and Coggan and Allen. This plan emphasizes threshold (20%) but with a good mix of high intensity (10%) and low intensity (70%) in a pyramidal distribution. As such it is an excellent all round program. This plan is for beginners and intermediate riders who have around 6-8hrs per week.

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:10

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 has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Sample Day 1

1:00:00
45.6TSS
Indoor base

Begin with a ride of your choice: indoors or out. No excuses whatever the weather!

Sample Day 2

1:01:00
83.7TSS
Sprint then Vo2max Intervals

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Try and do at least two sets, one is a true sprint, set two is v02 max

Sample Day 3

0:58:00
72TSS
sweetspot workout for an hour

pure sweetspot for 96tss

Sample Day 4

0:20:00
Yoga or rest

Yoga

Sample Day 5

0:57:00
66.7TSS
FTP builder intervals 1 of 12: 3x10min

This is a series of 12 special intervals training sessions leading up to a 60min FTP effort. Each effort has a 1min rest during which stay on the bike but easy pedal. The series is carefully adjusted by intensity so that the difficulty increases very gradually. The complete series is:
3x10
2x15
1x40
4x10
3x15
2x20
1x45
4x15
3x20
2x30
1x50
1x60

Sample Day 6

1:00:00
70.5TSS
1hr Race preparation

Sample Day 7

1:40:00
67.7TSS
Weekend Base miles

Big base miles! Go for a long ride with friends either indoors or outdoors. If stuck look for efondo zwift events on https://zwifthacks.com/app/events/ but keep power low its officially Z2!

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