2019 FTP FOCUS 4 Weeks, Repeatable - FTP test

Average Weekly Training Hours 09:13
Training Load By Week
Average Weekly Training Hours 09:13
Training Load By Week

True FTP, Making You Unstoppable!

This plan is designed for the cyclist training to improve their FTP. The goal of this plan is to develop FTP that can truly be your '1 hour power'.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 4 week plan. This training plan to build FTP to a new personal best or reinforce your already strong FTP. Plan can be repeated 2 or 3 times to make it an 8 or 12 week plan focused on a rock solid FTP.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Prior structured training

Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road.

Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

You have complete email access to the coach - paul@peakscoachinggroup.com

 

Sample Day -22
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day -11
1:00:00
49TSS
Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.

Sample Day -10
4:00:00
196TSS
Endurance 4 Hours Zone 2

Get in 3 to 4 hours of quality zone 2 riding. Nothing harder than endurance pace. Take it easy on hills and spin in a small gear. If you must stand, pedal lazily on the pedals and do not put out any burst of power. Take it nice and easy. Extended zone 2 riding is GREAT for you. Keep the watts in zone 2 no matter how good you feel today.

Sample Day 0
0:30:00
10.1TSS
Active Recovery

Zone 1 active recovery today. Nice and easy. No burn, no power. Just spin and loosen the legs. Do roughly 30 minutes.

Sample Day 1
0:50:00
42.4TSS
Zone 1 and 2 plus 90 sec FTP spin

Mostly easy zone 1 and 2 in a light pedal feel at 90-95 rpm. In the middle of the ride throw in 4 x 90 seconds at 95-100% of FTP and cadence at 95-100 rpm. DO NOT mash a big 75-80 rpm gear. Keep the legs spinning.

Sample Day 4
1:30:00
73.5TSS
Endurance 90

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll. Tomorrow is test day. Save your energy.

Sample Day 5
1:18:00
84.3TSS
Test Day - FTP

We are testing FTP today. The workout shown is for you to see the scenario. Obviously during the 20 minute test portion, it is all you!
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On the road, indoor trainer, Zwift, CompuTrainer, or whatever works best in your situation. Just be sure each time you test you use the same scenario so we apples to apples comparison of your data. On Zwift there is an FTP test (long or short version). Just make sure you are well warmed up for the test effort.
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The actual test is a 20 minute effort. Pace yourself, but do not hold back. Give it everything you have. That last pedal stroke will be the last and hardest of the effort. Make this count. DO NOT HOLD BACK! Today's numbers are being used as a bench mark to make sure we are on target, BUT we are not concerned with setting any new records. Give it your all and we will look at the data to see where we stand at this point.
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Warm up with 25-30 minutes zone 1 and 2.
Get in 4x1 min fast pedals at tempo watts. 1 min easy between. Then ride 3 mins at FTP, cadence 95-100 rpm. Then do an easy 10 mins until you feel ready for the test.
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Now hit it for a solid 20 minutes. Build during the first 3 minutes. Get into your groove. Around 12-15 minutes you should really be feeling the fatigue. You will want to stop, think positive and overcome the pain. Pain is power. The higher pain means you are kicking out more power. If you aren't hurting by now, you are not going hard enough. Kick it up a notch. Either case, in the last 5 minutes really dig deep to get the power sloping upwards. Nail it in the last minute.
10-15 minutes easy cool down.
Recovery drink a.s.a.p.

Paul Ozier
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Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.