Winter Base FTP/Power Threshold Foundation 12 Weeks Advanced

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:12



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Winter Base FTP/Power Threshold Foundation 12 Weeks Advanced is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 7:45-18:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:15-10 hours to training on your weekends.

My winter plans are designed to make the following season even better than ever. There is a 12 week weight training plan that I designed specifically for endurance cyclists which will improve your overall strength and balance muscle groups, but limit any muscular weight gain. These workouts can be used indoors on your trainer and are designed to ensure you continue to improve your overall fitness, without peaking in January!

Winter is where your season is “made”, so it’s absolutely critical that you train this winter and plan for next year.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 1
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 2
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 4
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery. It's important that you rest today, so that you do a great test tomorrow. So save those legs for a big effort!

Sample Day 5
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, complete a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results.

CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 6
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 8
1:00:00
Sweet Spot Training (SST)

WU: 15 Minutes working ENDurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals at 89% - 92% of FTP (PW:90% of FTP / HR: 92% of Threshold Heart Rate / PE: 6-7) with 5 minutes recovery in-between, Ride all other time in ENDurance zone. Terrain: Flat to Rolling; Cadence: 85 - 105.

CD: 15 Minutes

See the attachment(click paper clip above) to this workout for an easy to understand graph about Sweet Spot Training, or refer to Page 81 in my and Andrew Coggan's book, "Training and Racing with a Power Meter".