4 Week FTP Booster Training Plan (Zwift/Turbo Compatible)
4 Week FTP Booster Training Plan (Zwift/Turbo Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Who is this Plan For?
This 4 week FTP (Functional Threshold Power) booster and strength training program is perfect for the time-crunched endurance cyclist who wants to improve their FTP quickly and strengthen up to improve power, muscle endurance and reduce the risk of injury. This intensive science based FTP booster block includes 4 bike sessions and 2 strength sessions per week. The shorter High Intensity Interval Training (HIIT) sessions are done during the spare hours you have in the week and the main bulk of the Aerobic Endurance work at the weekend so you have time for all your other commitments including work, friends and family.
Equipment...
The program works best with a power meter and heart rate monitor and although not essential access to any gym using a either free weights or machines.
The Methodology...
This program uses a scientifically backed approach to increase your cycling FTP. Here the polarized training approach is used which emphasizes work on low intensity aerobic endurance training and high intensity FTP training and minimizes the less productive moderate intensity training. This low-intensity training casues adaptations within the muscles such as increased mitochondrial density and activity, improved capillarisation, and increased fat oxidation abilities. These all help to improved FTP and help to improve aerobic capacity.
Reducing moderate intensity exercise allows the athlete to increase duration. Duration is known to bring about more adaptations than intensity training which is why allowing more duration in the program will increase FTP quicker
Also by keeping the majority of the training low intensity, the high intensity training can be focused and done to a higher quality. The is especially important for FTP and VO2max adaptations to occur as very high intensity training needs to be sustained to bring this about.
In your overall plan, this is a building block to add FTP to your aerobic base training you have already accumulated throughout the year.
Communication...
I can be contacted any time via email to answer any questions.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:59:00 | 03:30:00 |
|
Strength
x2
|
01:19:00 | 00:45:00 |
|
Day Off
x1
|
00:10:00 | 00:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:59:00 | 03:30:00 | |
|
|
01:19:00 | 00:45:00 | |
|
|
00:10:00 | 00:10:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
Still have questions about this plan?