FTP/Power Threshold Improvement Weeks 9-16

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
Training Load By Week



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FTP/Power Threshold Improvement Weeks 9-16 is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10 - 14 hours per week (excluding Rest Weeks). You will need to be able to devote between 2 - 5 hours to training on one of your weekend days.

I built this plan as the ultimate plan to guarantee an overall improvement in all your power zones with the main focus on your FTP.

FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

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
37.8TSS
ACTIVE RECOVERY - Easy Spin (1:15)

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:33:00
126.2TSS
AC 8 x 2, 3 x 1 - Long (1:33)

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Complete 8 x 2-minute intervals with 4 minutes of rest between each in the Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 130% of FTP!! Stop if you can no longer maintain 118% of FTP. Try to finish each interval with a 5-second stand and sprint. These are best done on low/medium-grade climb. Recover with 10 minutes of easy spinning between each effort, and then complete MS2.
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MS2: Then complete 3 x 1 minute efforts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 140% of FTP. Rest for 2 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort. Stop if you can no longer maintain 118% of FTP.
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CD: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:39:00
196.7TSS
Big Gear NP Efforts 12 x 20 (1:39)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Time to get your legs ready for the big gear efforts. Complete 5 minutes at FTP (Power Z4, HR Z4, RPE 4-5) and then complete 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3). You are now ready for MS2.
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MS2: For the next 60 minutes you are going to ride in Endurance Zone (Power Z2, HR Z2, RPE 2-3) ADDING a 20 second effort at Neuromuscular Power (MAX) every 5 minutes. Complete the Neuromuscular Power effort in the 53:13 or 12, whichever is your biggest gear, keeping cadence below 60rpm and staying seated. The goal is to develop muscle strength from your core. Contract your core abdominal muscles just before this effort and then see if you can bring that force into your legs and push the big gear. In between your Neuromuscular Power efforts, ride at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 10 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
30.3TSS
ACTIVE RECOVERY - Easy Spin (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY - Easy Spin (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
0:48:00
45.8TSS
Pre-Race Short 3 x 60 (0:48)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 6
0:48:00
45.8TSS
Pre-Race Short 3 x 60 (0:48)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)