FTP/Power Threshold Improvement 8 Weeks to Your Peak Masters

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

7 Bike, 1 Day Off, 1 Custom

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling masters power based hr based tss based

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Summary



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FTP/Power Threshold Improvement 8 Weeks to Your Peak Masters is an 8 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12 hours per week (excluding Rest Weeks). You will need to be able to devote up to 4 hours to training on one of your weekend days. This plan assumes that you will either be racing or riding hard on the weekend, so it includes three different weekend options.

This plan gives you the perfect taper, making sure you arrive at your event on form for the day you want to be your best.

FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:18

Back to Plan Details

Sample Day 1

1:42:00
128.2TSS
FTP 3 x 10/10 & AC 4 x :60/2 (1:42) WU/CD 15'

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 3 x 10-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 10 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then move onto MS2:
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MS2: Complete 4 x 1-minute intervals at MAX effort, with 2 minutes of rest between each. Push these hard! Focus on hitting max numbers, but remember you need to complete all 6 intervals!
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CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:35:00
122.1TSS
SST Criss-Cross 2 x 15/5, & VO2 2 x 5/5 (1:35) WU/CD 15'

WU: 15 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs

MS1: Crisscrossintervals on the grass. A “crisscross” interval is an interval where you vary your efforts to really teach your body to clear lactate. Complete 2 x 15 Minute Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes, pop it up to 120% of FTP (Power Z6, HR Z6, RPE >7) for 30seconds, recover back to 89-92%, but nothing below 85%! Rest 5 minutes between sets. Active Recovery ride for 10 minutes then begin MS2.

MS2: VO2Max Intervals – Complete 2 x 5 minutes intervals at VO2Max effort (Power Z5, HR Z5, RPE 6-7), rest for 5 minutes in-between.

CD: 15 Minutes

Sample Day 3

1:45:00
119.4TSS
Microbursts 2 x 10/5 x :15, ENDURANCE 1 x 15, NP Sprints 6 x :10/2 (1:45) WU/CD 15'

WU: 15 Minutes of easy spinning and riding into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! - You will learn to love these. Do 2 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3)between intervals.

Cruise for 15 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

Do 6 x 10 second sprints out of the saddle, with 2 minutes between each. Your sprint efforts should be at NP (Neuromuscular Power) (Z7 undefined, HR undefined, RPE-Maximal)
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
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CD: 15 Minutes of easy spinning

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY Easy Spin (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5

1:35:00
79.9TSS
TEMPO 1 x 30, One Leg Pedals 20 x :60, 5 x :60 & ENDURANCE 1 x 5 (1:35) WU/CD 10'

WU: 10 minutes working into Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Complete 2 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Do a 1 x 30 minute effort at TEMPO (Power Z3, HR Z3, RPE 3-4)

Do 20 one-leg pedaling efforts. These efforts are 60 seconds long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Alternate between legs until you have completed all 20 efforts. Focus on smoothing out the stroke. No dead spots. Cadence is lower. 53:17, 16, 15 for these.

Note which leg starts to "burn" the soonest.

That's your weakest leg. You'll want to try for 5 extra one minute efforts with that leg, just to give it some extra work. In this case alternate between one leg and both legs for a total of 10 minutes.

FInish with 5 minutes riding smooth and steady getting the "balance" back between the legs at ENDURANCE Power (Power Z2, HR Z2, RPE 2)

O.K. the legs should feel balanced now!
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CD: 10 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6

3:14:30
248.6TSS
ENDURANCE, SST 1 x 60, FTP 2 x 15/7:30, STOP 1 x 15, VO2 4 x 3/5 (3:14:30) WU/CD 10'

The Goal today is get in a good warm-up, ride on varied terrain with 60 minutes at Sweet Spot. It's important that you hit your wattage and duration targets. We want to really fatigue those muscles, so that you finish both cardiovascularly and muscularly tired. You should be "cooked" by the end of the ride today!

WU: 10 minutes ramping up into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 2 x 1 minute fast pedals with a 1 minute rest in between to open up the legs during your ramp up.

Ride 60 minuts at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4). If you live in a hilly area, then meter your efforts on the hills.

Get in 15 minutes of at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Do 2 x 15 minutes at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). Recover for 7:30 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

Cruise for another 15 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3),

With about an hour left in the ride, make sure you stop at a store and get a caffiene boost (coke, red bull, etc).

Do 4 x 3 minute efforts at VO2 (Power Z5, HR Z5, RPE 6-7) . Hammertime! Ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
for 5 minutes between each.
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CD: 10 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 7

2:00:00
112.4TSS
ENDURANCE Ride with Bursts 10 x :08 (2:00) WU/CD 15'

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the rest of the ride. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

FTP/Power Threshold Improvement 8 Weeks to Your Peak Masters

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