FTP FOCUS 2020 - Power/Threshold Improvement - 4 Weeks

Author

Paul Ozier

All plans by this Coach

Length

4 Weeks

Typical Week

7 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


True FTP, Making You Unstoppable!

ZWIFT® is a great platform to use with this plan.

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 is an Elite Coach at Peaks Coaching Group. 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. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of a 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

 


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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:40

Paul Ozier

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.

Back to Plan Details

Sample Day 1

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 2

0:50:00
49.3TSS
Power and Fast Cadence

A problem I see as a coach many, many times is a rider can produce great watts. In a race the athlete gets caught up in the moment and for some reason (we all do it) we let our cadence get out of control. Riding 230 watts at 92 rpm is a whole lot different than 230 watts at 100 to 105 rpm. This workout addresses the issue. The work today will be riding at higher power and higher cadence than you are use to. After riding this workout once or twice per week for 3 to 6 weeks you will discover that your respiration rate is no longer taking you out of the game.

Sample Day 3

1:13:00
78.2TSS
SST 4 x 10

Warm up 10 mins at zone 2
-
Now do 4 x 10 minutes at Sweet Spot (SST). Do an easy 3 minutes between each effort.
-
Cool down 10 minutes.

Sample Day 4

1:55:00
110.8TSS
Endurance/Tempo Ride

Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
-
Warm up 15 minutes
-
1.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
-
Cool down 10 minutes of easy riding, then stretch.

Sample Day 5

1:00:00
49TSS
Endurance Zone - 1 Hour

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

Sample Day 6

1:30:00
105.4TSS
3 X 8 Max Efforts - FTP ++

This is 3 x 8 minutes at max effort you think you can hold for all 3 efforts. Don't pace yourself too conservatively. We need watts and more watts. Most riders will hit FTP + 8 to 12%. On the first one give yourself a target, but go with how you feel. 3 or 4 minutes into the effort if you think you have more, then turn up the throttle a bit. BUT, remember you need to hit the same watts on the next two efforts.

Sample Day 7

1:56:00
113.8TSS
Sweet Spot 3 x 12 +45 Endurance

Warm up 15 mins, easy spin progressing to top of Zone 3 by the end of the warm up. Give yourself 3 minutes easy spinning before starting efforts.
-
Now do 3 x 12 minutes at SST.
Spin easy for 5 mins between efforts.
-
Finish the workout with 45 minutes riding Zone 2.
-
Cool down 5 mins.

FTP FOCUS 2020 - Power/Threshold Improvement - 4 Weeks

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