This plan aims at helping you to develop your FTP threshold and Vo2max.
Both physiological parameters are important for competitions like bike or triathlon races where a higher wattage at threshold and vo2max is a requirement. In experience the plan can possibly boost your FTP by 20wats give or take. This plan suits those who favour longer threshold sessions and put the hammer down for extended periods. Perfect for time trial and longer triathlons.

The plan aims to develop your FTP ad Vo2max in a short period of time. This means that you must be able to follow the plan as it stands and be extra particular with any other training, nutrition, and stress during the eight weeks. This is due to the frequency of sessions with a high intensity that makes the control of this extra important.

The plan follows a simple structure. You start up and finish with a 40min FTP in the first and last week. There is an additional week before the four-week intensive period, and an easier week before the last test week and end of the plan.

The main training period is organised around four weeks that consist of three hard Long-HIIT sessions and an easy ride every week. The high intensity during this period puts a higher focus on recovery between sessions, this is dependable on you current training status and how much you train, but sessions like this put a lot of stress on the body and that is also why the main period is only four weeks’ time. Though the potential in development in FTP and Vo2max will give you a boost in performance.

The sessions are simple to follow, and since they are simple, it is also easy to compare from week to week and between sessions.

IMPORTANT!!!
- This plan demands that you have a solid training foundation in place.
- You should have completed a solid build period of training in with in moderately intensity (like sweetspot sessions, and sessions below threshold) before starting this plan.
- The plan suits you that train from 8 to 10 hour or more pr week.
- The plan can be done once or twice a year, but not straight after. The plan gives you a jump in performance during a short time.
With a lot of training in high intensity, also brings risk of overtraining, injury, and sickness. We recommend you take your recovery between sessions seriously. Sleep and nutrition are the best ways to recover. Also using sports nutrition drinks with carbohydrates during training will help speed up your recovery. Be careful when adding extra training sessions during this period.

We wish to hear from you and what progress you gained after completing this plan. We appreciate you to take a few minutes to wright to us at Vetle.myhre@hotmail.com . What was you FTP at the start of the plan? what was it at the end? How did the training go during the eight-week period?

God luck with the training.
Vetle Myhre.