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8w FTP build, 8-11 hrs/w

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Mathias Knudsen

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Length

8 Weeks

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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

Sport type: Cycling (best for road cycling)

The aim of this 8 week training plan is to raise your functional threshold power (FTP*)

The training plan is build upon interval training (both moderate and high intensity intervals). Intervals are the most time efficient and effective way to improve in any way.

Duration: 8 weeks (2 blocks of 3 weeks hard training + 1 week rest)

Training hours pr. week: 8-11 hrs/w (average ≈ 9-9,5hrs)

The intensity of the workouts is based as a percentage of your FTP. Therefore having a power meter is a big advantage. With a power meter you get immediate feedback about how hard you are going, where changes in your heart rate is delayed. More over your heart rate can drift/differ from day to day, depending on recovery status, nutritional status, caffeine, dehydration etc.
That said, this program can be followed by using heart rate or rate of perceived extertion (RPE) as well. Every week (every monday) a table showing different training zones will be attached.

If you have any questions, feel free to contact me, Email: mathknudsen@outlook.com

* FTP = The power you are able to ride for about an hour +/- 5-10 minutes.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:11 hrs 4:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:11 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Mathias Knudsen

MK Performance

Athlete coaching services: Cycling (mountain bike, road, cyclocross), strength training, personal training & tests (lactatetest + field)

Coaching philosophy:

  • A good athlete-coach relationsship, is the key for achieving succes. Therefor mutual respect as well as open and honest conversations are a minimum requirement for a succesfull relationsship!
  • More work are not always the right answer! Train smarter to get better!
  • Science is important, but science by it self cannot create a champion, (...).
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