Lucky Thirteens: 3 week HIT FTP builder
Author
Patrick Smith
All plans by this CoachLength
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
Sample Day 1
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
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
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
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
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
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
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.