FTP/Power Threshold Improvement 8 Weeks to Your Peak

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FTP/Power Threshold Improvement 8 Weeks to Your Peak

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

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

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

FTP/Power Threshold Improvement 8 Weeks to Your Peak 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 12 hours per week (excluding Rest Weeks). You will need to be able to devote up to 5 hours to training on one of your weekend days. This plan assumes that you will either be racing or riding hard on the weekend, so it includes three different weekend options.

This plan gives you the perfect taper, making sure you arrive at your event on form for the day you want to be your best.

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 13:39

Sample Day 1

2:02:00
141.7TSS
FTP 4 x 10 & AC 4 x 1 (2:02)

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: FTP Builder Intervals. Complete 4 x 10-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then move onto MS2:
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MS2: Complete 4 x 1-minute intervals at MAX effort, with 2 minutes of rest between each. Push these hard. Focus on hitting max numbers, but remember you need to complete 4 intervals!
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CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

2:11:00
165.8TSS
Criss-Cross SST 2 x 15, VO2 2 x 5 & TEMPO 1 x 45 (2:11)

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: Sweet Spot Crisscross 2 x 15-minute intervals. A crisscross interval is an interval in which you vary your efforts to really teach your body to clear lactate. Complete 2 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds and recover back to 89-92% (nothing below 85%). Rest 5 minutes between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing. Continue onto MS2:
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MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 2 x 5 Minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Continue onto MS3:
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MS3:Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
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CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:00:00
68.7TSS
Microbursts 2 x 10 x :15 - Short (1:00)

WU: 15 Minutes of easy spinning and riding into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! - You will learn to love these. Do 2 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
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CD: 10-15 Minutes of easy spinning

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY (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
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

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 90 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 5

1:35:00
89.2TSS
Trainer One Leg Pedaling Efforts 20 x :60, High RPM 10 x :60, FTP 1 x 10 (1:35)

If you do an AM and PM workout, make sure to allow for at least 3-4 hours between your AM workout and PM workouts.
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WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Focus on keeping your cadence in the 85-95 range.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

1:00:00
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

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 90 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)

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