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FTP Advance Program 1

Author

Bojan Durdic

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling intermediate advanced power based

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Plan Description

This plan is designed to increase your FTP (Functional Threshold Power), for road and mountain bike cyclists who are able to ride 5-6 days per week (appx. 10 hours/week). You will need a power meter for this training program. Good base period is recommended before you are starting with this training program.
* Designed to build your at lactate threshold.
* You will start with FTP Test in the first week to see your current fitness level and to set your power zones.
* During the training program you will progress from some sweet spot intervals below your FTP, to lactate threshold intervals and later in the plan VO2Max hard intervals above 100% FTP.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:55 hrs 4:00 hrs
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Workouts Per Week Weekly Average Longest Workout
9:55 hrs 4:00 hrs
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Joao Marcelo Xavier Arteche

Joao Arteche

I am a endurance sports coach, always happy to build a strong athlete and to work with dedicated people. I believe that to achieve any goal we have to follow a plan, and respect the time frame of the process. My background is swimming but I've doing triathlon and Ironman from the past 10 years. With sports science degree i always search to close the gaps between theory and practice.

Sample Day 1

0:45:00
18.8TSS
Recovery Ride

Easy Ride

Flat ride, no heavy gear and no sprinting!!!
Small chain ring. Normal cadence.

Sample Day 2

1:30:00
98.2TSS
20min FTP

FTP Outdoor test

15min easy zone 1
3x10" sprint / 2:50 easy zone 1 between
2min hard effort close to FTP

10min easy

Start the test 20min Time Trial, push as hard as you can for 20min, we need best avg power in 20min. Don't start to hard, go easy and find your pace that you can hold all 20min.

30min easy zone 1-2

Sample Day 3

1:15:00
40.4TSS
Easy Ride 1h+

Easy Ride

Flat, no heavy gear and no sprinting, spin your legs on normal cadence.

15min zone 1
45min lower zone 2
15min cool down zone 1

Sample Day 5

1:40:00
83.2TSS
Tempo 2x15min low cadence

Tempo ride 2x15min heavy gear low cadence

Easy 10min zone 1 warm up


2x

20min zone 2 normal cadence 90+
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15min Tempo ride zone 3 80-85% HEAVY GEAR LOW CADENCE 70rpm
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10min zone 1 easy

Sample Day 6

1:45:00
78TSS
Endurance 2x40min or group ride

Endurance ride, Flat or rolling course ZONE 2

10min easy warm up zone 1

2x40min zone 2 (very important keeping zone 2 for the whole time, no attacks, no hard gears and sprinting) 10min zone 1 recovery between.

5min cool down zone 1

Sample Day 8

1:31:00
81.2TSS
Tempo 3x15min low cadence

Tempo ride 3x15min heavy gear low cadence

Easy 10min zone 1 warm up
10min zone 2

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3 x 15min Tempo zone 3 Heavy Gear LOW CADENCE 70rpm / 8min easy recovery
*************************************************************


10min zone 1 easy cool down.

Sample Day 9

2:00:00
88.5TSS
E2 2x45min

Endurance ride, Flat or rolling course

15min easy warm up zone 1

2x45min zone 2 (very important keeping zone 2 for the whole time, no attacks, no hard gears and sprinting) 10min zone 1 recovery between.

5min cool down zone 1

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