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5 Week Cycling FTP Builder 6-9hr/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

Patrick Smith

All plans by this Coach
No Ratings

Length

5 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.

Still have questions about this plan?
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

This is a plan built off the design outlined in Billal et al 2004 using progressively more intervals at threshold over a 5 week training period to increase time to exhaustion in established endurance athletes. This is completed near FTP and requires an accurate estimate of functional threshold power or maximal lactate steady state power. If you do not have a preferred FTP protocol, you may email me and I can add one to your plan.

This plan is written to work best with power feedback or a smart trainer. It is listed as for intermediate athletes but will likely show robust response with beginners as well as moderate response with advanced athletes. For questions or comments, please email me.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:00 hrs 3:40 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:00 hrs 3:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.