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5 Week Cycling FTP Builder 6-9hr/wk

Author

Patrick Smith

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No Ratings

Length

5 Weeks

Plan Specs

cycling road cycling intermediate power based base period

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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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.



Stats

Average Weekly Breakdown

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

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.

Sample Day 1

2:00:00
123.8TSS
ArCL TTE 4x10min @ftp on 25min

Sample Day 2

1:00:00
48.5TSS
MLSS LSD 1 Ramp to 80%

Sample Day 4

1:00:00
74TSS
MLSS W1.2 2x15 @FTP on 20min

Sample Day 5

1:10:00
59.5TSS
MLSS LSD 2 Over Under @80%

Sample Day 6

1:00:00
61.3TSS
ArCL 10x120s ramping to 110% active rest 01:00:00

Sample Day 8

2:25:00
151.8TSS
ArCL TTE 5x10min @ftp on 25min

Sample Day 9

1:00:00
48.5TSS
MLSS LSD 1 Ramp to 80%

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