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*D* Intermediate FTP Boost 12 weeks

Author

Tom Marmarelli

No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling advanced power based strength

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:22 hrs 3:15 hrs
2:00 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:22 hrs 3:15 hrs
2:00 hrs 0:45 hrs
—— ——

Training Load By Week


Sample Day 1

1:18:00
84.9TSS
Test 20 minutes FTP

Warm Up:
15 min Z1
3 min Z1
3 min Z2
3 min Z3
3 min Z4
3 min Z1

Main Set:
5 min Best effort Z5+
4 min Z1
20 min Best effort Z4+
4 min Z1

Cool Down:
15 min Z1

Sample Day 2

0:45:00
Lower body and Core Strength week 1

List of exercises:

https://drive.google.com/open?id=1OpzYEw539BUzhsPcfFHJcXCkWaO5OxJ-

1. Squat: 3 x 10 (Exercise 1)
2. Lunge 3 x 10 (Exercise 4)
3. Box Jump 3 x 10 (Exercise 20)
4. Calf Raise 3 x 10 (Exercise 22)
5. Push Ups 2 x 10 (Exercise 12)
6. Plank: 2 x 30 sec (Exercise 15)
7. Side Plank: 2 x 20 sec (Exercise 16)
8. Pull Through 2 x 10 (Exercise 17)
9. Catch 2 x 10 (Exercise 18)
10. Best Over Row 2 x 10 (Exercise 19)

Sample Day 3

1:07:30
51.1TSS
En 15-30s PWR

Warm Up:
30 min Z1-Z2

Main set 15 times:
30 sec Z5
1 min Z1

Cool down:
15 min Z1

Sample Day 5

0:45:00
Upper body and Core Strength week 1

List of exercises:

https://drive.google.com/open?id=1OpzYEw539BUzhsPcfFHJcXCkWaO5OxJ-

1. Squat: 3 x 10 (Exercise 1)
2. Shoulder Press 3 x 10 (Exercise 8)
3. Shoulder Abduction 2 x 10 (Exercise 9)
4. Shoulder Adduction 2 x 10(Exercise 11)
5. Push Ups 2 x 10 (Exercise 12)
6. Plank: 2 x 30 sec (Exercise 15)
7. Side Plank: 2 x 20 sec (Exercise 16)
8. Pull Through 2 x 10 (Exercise 17)
9. Catch 2 x 10 (Exercise 18)
10. Best Over Row 2 x 10 (Exercise 19)

Sample Day 6

3:00:00
134.5TSS
En Steady PWR 3h

Warm Up:
30 min Z1

Main Set:
2h20 Z2 low

Cool Down:
10 min Z1

Sample Day 8

1:30:00
60.7TSS
En Steady PWR 1.5h + Force

Warm Up:
20 min Z1

Main Set:
10 x (3 min Z2 60 cadence + 3 min Z2 90 cadence)

Cool Down:
10 min Z1

Sample Day 9

0:45:00
Lower body and Core Strength

List of exercises:

https://drive.google.com/open?id=1OpzYEw539BUzhsPcfFHJcXCkWaO5OxJ-


1. Squat: 3 x 10 (Exercise 1)
2. Lunge 3 x 10 (Exercise 4)
3. Box Jump 3 x 10 (Exercise 20)
4. Calf Raise 3 x 10 (Exercise 22)
5. Push Ups 2 x 10 (Exercise 12)
6. Plank: 2 x 30 sec (Exercise 15)
7. Side Plank: 2 x 20 sec (Exercise 16)
8. Pull Through 2 x 10 (Exercise 17)
9. Catch 2 x 10 (Exercise 18)
10. Best Over Row 2 x 10 (Exercise 19)

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