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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)

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

Length

8 Weeks

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 (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.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:26:00 02:31:00
Other x1
00:02:00 00:20:00
Strength x1
00:41:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:26:00 02:31:00
Other
00:02:00 00:20:00
Strength
00:41:00 00:30:00

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 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. To find your optimal plan use: https://fft.tips/tpp


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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