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


Alex fastfitnesstips

All plans by this Coach


8 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

2:31 hrs

Plan Specs

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

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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 intermediate riders who have around 6-8hrs per week.

• 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!

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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:29
Training Load By Week
Average Weekly Training Hours: 07:29
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

Indoor base

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

Sample Day 2

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 3

sweetspot workout for an hour

pure sweetspot for 96tss

Sample Day 4

Yoga or rest


Sample Day 5

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 6

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 7

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!

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

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