Lucky Thirteens: 3 week HIT FTP builder

Author

Patrick Smith

All plans by this Coach

Length

3 Weeks

Typical Week

3 Bike

Longest Workout

0:59 hrs

Plan Specs

cycling road cycling intermediate advanced masters

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Summary

This is a 3 week high intensity interval training supplement for conditioned athletes. Designed to be used after a high volume training block in order to increase lactate tolerance. All workouts target perceived effort so each individual day's power output is likely to vary. This is not recommended for beginners or athletes coming off an extended break period.

This is modelled after the protocol published in Ronnestad et al 2020. If this is being integrated into other training activities, make sure that the day prior to each of these workouts is relatively low intensity. Can be completed with minimal technology since all workouts are based on perceived effort targets. For questions and inquiries, email Patrick@coachpatricksmith.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:58

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.

Back to Plan Details

Sample Day 1

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 4

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 6

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 8

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 11

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 13

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Sample Day 15

0:59:30
74.1TSS
L13 3x13x30s on 45s @max

The first three sprints during warmup are just that, warmup sprints. Submaximal, but still high power output.

The main set hard efforts should be maximal but sustainable. Do your best on each one.

Lucky Thirteens: 3 week HIT FTP builder

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