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Intermediate FTP Booster – Low Volume (8 wks 5-5.5 hours p/wk, fully reusable, coach email support)

Browse More Plans

Intermediate FTP Booster – Low Volume (8 wks 5-5.5 hours p/wk, fully reusable, coach email support)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Chris Wallace

All plans by this Coach

Length

8 Weeks

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

Intermediate FTP Builder Plan – Low Volume (8 weeks 5-5.5 hours per week, fully reusable, coach email support)


This plan is designed for athletes who can cycle for 2.5 hours non-stop and are looking to develop fitness and power on the bike to either race faster or just to focus on becoming a more powerful rider. Take a look at our complete beginner’s plan if you need to work up to the required base fitness for this here.


Each phase of the plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.


All sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.


Included in the plan are weekly descriptions of the aims for the week.


All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: plansupport@tcc.wales


We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you bespokeplans@tcc.wales.


Key points of the plan:



  • Starts at 5 hours a week (2 interval sessions and one long ride)

  • Peaks at 5.5 hours a week

  • Average of 3 rides per week

  • Longest Bike 2:45

  • 3 weeks build and 1-week recovery


Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best


This plan is based around power for the bike; therefore, a GPS watch with a heart rate monitor and a power metre is required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:56:00 02:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:56:00 02:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background coupled with a BSc (Hons) in Sports Health and Performance Science. I have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes worldwide, participating in all distances of triathlon and endurance sports.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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