FTP/Power Threshold Improvement Weeks 1-16 Masters
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Peaks Coaching Group
FTP/Power Threshold Improvement Weeks 1-16 Masters is a 16 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9 - 13 hours a week (excluding Rest Weeks). You will need to be able to devote between 2 - 4 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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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:50 hrs||5:00 hrs|
|0:05 hrs||1:30 hrs|
|1:45 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:50 hrs||5:00 hrs|
||0:05 hrs||1:30 hrs|
||1:45 hrs||2:00 hrs|