Spring FTP/Power Threshold Improvement 12 Weeks Intermediate/Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

1 Custom, 9 Bike, 2 Day Off, 2 Race

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced power based hr based tss based

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Summary

Includes Structured Workouts

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


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YOUR SHORTCUT TO FAST Peaks Coaching Group

Spring FTP/Power Threshold Improvement 12 Weeks Intermediate/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 11-20:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:30-9 hours to training on your weekends. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Friday thru Sunday and can be used by non-racers.

Our Spring plans build on the fitness you maintained and hopefully gained over the winter and incorporates FRC (Functional Reserve Capacity) work that you will need for early season races and rides. We will work on your NP (Neuromuscular Power)/Sprinting and your short AC (Anaerobic Capacity) Power, which are two important training zones you need for those early season events.

Of course, you’ll continue improving your FTP (Functional Threshold Power) with more and more work right at your FTP with some of my favorite FTP Workouts!

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:34

Back to Plan Details

Sample Day 1

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 2

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 4

1:30:00
53:13 Work

WU: 20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
----------
MS: For the next hour, ride at Endurance (Power Z2, HR Z2, RPE 2-3). During this hour, every 5 minutes, do a 53:13 effort for 20 seconds. Push through the effort! Jump into it and try to go as fast as you can during the effort. Return back to Endurance (Power Z2, HR Z2, RPE 2-3) pace in between efforts.
----------
CD: 20 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 9

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 15

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 16

2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Spring FTP/Power Threshold Improvement 12 Weeks Intermediate/Advanced

$99.95 - Buy Now