8 weeks of FTP/Anaerobic Threshold Improvement (with Workout Builder)

Author

Dion Guy

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate 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.


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The 8 week FTP/Anaerobic Threshold Plan will grow your FTP by training close to and at times slightly over your anaerobic threshold. This plan does not focus on anaerobic improvement, so is more suited for cyclists looking at improving FTP before increasing their anaerobic power and capacity.

Preceding Plan: This should be preceded by a base block/plan OR a VO2max plan
Next Plan: This plan should be followed by a specificity plan

Focus Area:
- FTP improvement
- Aerobic improvement
- Fat utilization improvement

Communication via whatsapp/sms is welcome through this plan
A power meter (smart trainer) and/or heart rate monitor necessary for compliance

On average we have seen an improvement of up to 15% on VO2max and anaerobic threshold through the completion of the 8 week Base Training Plan

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:16

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Back to Plan Details

Sample Day 1

0:25:00
34.05TSS
Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn’t feel too uncomfortable until those final few minutes. At that time, it’s imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don’t worry about any specific cadence. Simply turn the pedals until you can’t reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Take 75% of the last fully completed block. This will correlate to your FTP

Please input your NEW FTP into the Zone settings of your account

Sample Day 2

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 3

1:13:30
74.6TSS
SST 15's - Progression 1

This is the 1st SST progressive workout. 1 should have been completed prior to this workout.


SST focus. Targeting between 88 to 93% of FTP. Total SST time we are looking for in this session is 30 min.
It will become mentally taxing. Focus and make sure cadence and power do not drop.

Sample Day 5

3:00:00
126.8TSS
Long "Steady" Distance - 3 hours

Zone 2 - focus on keeping it in Zone 2. We do not want to work the anaerobic pathways at this point of training. So back off and keep it slow.

This ride can be done outdoors in a group ride.

Sample Day 6

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 8

1:10:30
82.4TSS
SST 20's - Progression 2

This is the 2nd SST progressive workout. 1 should have been completed prior to this workout.


SST focus. Targeting between 88 to 93% of FTP. Total SST time we are looking for in this session is 40 min.
It will become mentally taxing. Focus and make sure cadence and power do not drop.

Sample Day 9

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

8 weeks of FTP/Anaerobic Threshold Improvement (with Workout Builder)

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