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FTP Builder

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ashley Williams

All plans by this Coach
No Ratings

Length

8 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Looking to improve your FTP or Power on the bike? This 8 week killer program could be for you.

This program is for somone who is coming off consistant Base training with a recovery week. The program is not for the light hearted and will test you mentally.

This program will help lift your sustained-power capabilities. The plan will pursue that outcome in a number of different angles. increasing endurance, sustained power, and the ability to hold long bouts of discomfort on the bike.


Overall this plan will look to increase your FTP, build your ability to push high steady watt and the ability to recover faster. we ask that you test before partipcating in this 8 week program.

Dont have a power Meter?
This program also has optional RPE 1-10 also


EXTRA ADDITONAL SOURCES
- Weekly Tips
- Added optional strenght and core workouts
- Added flexability workouts.
- Email contact with coach (luke.a.williams1988@gmail.com)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:10 hrs 2:17 hrs
Strengthx2
0:16 hrs 0:15 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:10 hrs 2:17 hrs
Strength
0:16 hrs 0:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Ashley Williams

Matt Hanson Coaching

Ashley has a degree in Sport and Exercise Science working with cyclists through Vo2 max testing and developing the coach-athlete relationship with his ongoing Masters. He has used this ability and experience to coach triathletes, cyclists and runners. Ashley has a passion for racing and has started to dive into more of the gravel racing scene.

Certifications:
USAT Level 1
USTF Level 1
Strength and Conditioning Fly solo
UEFA B License (Level 4 soccer)