Spring FTP/Power Threshold Improvement 12 Weeks Masters

Average Weekly Training Hours 12:11
Training Load By Week
Average Weekly Training Hours 12:11
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Spring FTP/Power Threshold Improvement 12 Weeks Masters is a 12 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 11-13:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:30-8:15 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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• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Sample Day 1
1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)

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 2
1:30:00
77.3TSS
ENDURANCE Day (1:30)

WU: (WARM-UP) 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: (MAIN-SET) Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: (COOL-DOWN) 15 minutes of easy pedaling.

Sample Day 3
2:00:00
161.1TSS
ENDURANCE with AC Hill Jams 8 x 2/2 (2:00)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Today is an endurance ride with an extra punch! The first 90 minutes (or so) of this ride, we are “jamming the hills.” With each rise or hill (3-8 of them), do a 30-second to 2-minute “jam” in AC Zone 135% of FTP (Power Z6, HR Z6, RPE >7). Between “jams” ride the rest of the prescribed time in the Endurance (Power Z2, HR Z2, RPE 2-3). Go for the hilltop win! Terrain: Rolling. Cadence: Vary cadence on the “jams,” with some at high cadence (100-115) and some at low cadence (65-80).
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CD: 15 minutes.

Sample Day 4
1:15:00
91.9TSS
FTP 2 x 15 with AC Bursts 15 x :10/:50 (1:15)

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 2 x 15-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 15. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
4:00:00
292.1TSS
ENDURANCE, FTP 2 x 15/10, TEMPO 1 x 30 & VO2 6 x 3/5 (4:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) for the next hour. Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the 2nd hour, get in 2 x 15 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 10 minutes between the efforts at Endurance (Power Z2, HR Z2, RPE 2-3). During the 3rd hour, get in 30 minutes at Tempo (Power Z3, HR Z23, RPE 3-4). Also, you'll want to get in some VO2Max work. Complete 6 x 3 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3-5 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3). Ride in Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 7
2:30:00
132.7TSS
ENDURANCE Ride (2:30)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8
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!