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Simple Performance Builder - FTP, VO2max and Base Endurance | 8 weeks - 4-6 hours per week

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Simple Performance Builder - FTP, VO2max and Base Endurance | 8 weeks - 4-6 hours per week

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jon Åsbjørn Hauge

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

The plan is designed for athletes wanting to improve their base performance and endurance level. The goal of the plan is to improve your FTP, VO2max and base endurance.

The plan has 4 training days per week and starts with a training volume of 4 hours per week and builds training volume to 6 hours per week by the end of the plan.

The sessions are based on FTP, so it is recommended that you have accurately tested your FTP before starting the training plan. There is also included some guidelines based on RPE 1-10 (rate of perceived exertion, 1 = very easy, 10 = maximal effort) to give some opportunity for individual adjustments of the load on the sessions.

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 x4
04:57:00 02:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:57:00 02:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jon Åsbjørn Hauge

SykkelCoaching AS

I am a cycling coach based out of Sarpsborg, Norway. I have a great passion for cycling and endurance sports. With a master’s degree in Sport Science (Norwegian School of sport sciences) I have a good understanding of physiology and the science of sports performance. With my experience both as a coach and an athlete I also have a good understanding of how to best implement new research and how to adapt different training methods to the individual athlete.


  • 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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