FTP/Aerobic Capacity Build Up (8-12hrs/week)

Author

Guillaume Plourde

All plans by this Coach

Length

6 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based strength base period

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Summary

Includes Structured Workouts

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6 weeks targeting a steady work load ramp up that is targeting an increase in aerobic capacity/FTP efficiency. You will go through a mix of short, medium and long intervals, specific strength and the plan will start and end with a testing session.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:31

Guillaume Plourde

Eastern Townships Endurance

Eastern Townships Endurance aims at fostering a healthy lifestyle around the practice of endurance sports. Even though I specialize in all cycling disciplines, I also work with runners/trail runners, cross-country skiers and multiple alternative endurance sports.

We offer a wide range of services:

  • Consulting
  • Annual Training Plans
  • Training periodization and monitoring
  • Strength training
  • Technical training (offered locally only)

All using an individualized approach.

Back to Plan Details

Sample Day 1

1:14:00
82.8TSS
Aerobic Capacity Shuffle

Kicking things off with some trials and error to see where you're at: interval durations are shortening through the sets but the intensity stays overall at the same spot. If you feel great after the first set, ramp things up for the second one.

Sample Day 2

1:25:00
52.1TSS
Aerobic Endurance Return

Nothing hard here, this is a disguised short base endurance workout out.

Sample Day 3

1:15:00
67.8TSS
Strength 5

5 x 6 mins intervals at a lower cadence to get a light burn, without a complete failure.This workout should reach a RPE of 5-6/10.

Sample Day 4

1:30:00
105TSS
Base endurance 1.5 RPE

Use your judgment to keep a steady pace for the bulk of the workout (6-8/10). Feel free to switch things up by uping your cadence once in a while, or stand up regularly.

Sample Day 5

0:54:00
40.5TSS
Activation

This workout is to spark things up for the upcoming test. The 4 sprints should be done progressively, the last one being the stronger. If you feel amazing by the end of it, leave it at that!

Sample Day 6

0:56:00
61TSS
20 mins FTP Testing

It is well understood that a proper FTP test would last for 60 minutes, but it's also widely agreed that a 20 mins test represents something very close to 95% of your official FTP.

Sample Day 8

1:28:00
90.7TSS
Tempo/FTP Strength Pyramid

Using your new zones, this is a long pyramid where intensity builds, while interval duration shortens. Fun one that shouldn't be underestimated.

FTP/Aerobic Capacity Build Up (8-12hrs/week)

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