FTP Increase 10-30W - Beginner Road Cycling
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INCREASE YOUR FTP IN 6 WEEKS. YOU WILL GAIN AN EXTRA 10-30 WATTS USING THIS PLAN.
This plan not only works on your threshold but includes sessions to boost your VO2 max power which in turns lifts your FTP. So you will come away with a larger FTP and VO2 max.
This is the kind of email you can expect to receive from Training Peaks after your 6 week test.
Each week contains 2 weekday sessions that can be done on the road and are also able to be downloaded in erg or other format for your smart trainer or bike computer. Each weekend contains 1 longer endurance session to ideally do out on the road but are also in structured format to do on the trainer if you have extreme weather conditions. There is scope to do extra riding on the days in between. We suggest these rides be predominantly zone 2 so as to get aerobic benefits without inhibiting your performance for the planned sessions.
You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.
Before starting your FTP Increase plan it is crucial that you have an accurate FTP to train with that is applicable to the type/s of training that you will be doing.
If you will be training only indoors - then you should do your 20 minute test on the smart trainer and then set that FTP into your training software such as Zwift.
If you will be only training outdoors then you need to do your FTP test outdoors. Ideally on a consistent gradient road with no decline in it.
If you train a mixture of indoors and outdoors I strongly recommend you test both indoors and outdoors and have an FTP for each.
If you need to test both then please test indoors Tuesday this week then outdoor on Thursday and disregard Thursdays planned workout.
Do your best to perform all the intervals and prescribed efforts as best you can but if you can't complete an interval in a session try missing one interval and trying again after a longer recovery. If this still doesn't work you need to abandon the efforts and ride at an easy recovery intensity for the rest of the session to recover and be ready for the next workout.
Note: you don't fail a session if you don;t complete it. Not everyone completes every single session to perfection. You are allowed to be human and have bad days here and there. This will sometimes happen when you are training hard and getting fatigued.
If you have any questions or concerns along the way please don't hesitate to contact me so I can fix the problem for you asap and ensure your best possible result from the plan.
If you would like to check us out first for peace of mind please visit www.powerlab.com.au
To your measured success,
POWERLAB CYCLING PERFORMANCE
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x4
|5:28 hrs||3:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:28 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter