FTP/Power Threshold Improvement The Next Level 12 Weeks

Browse Training Plan Store

Back to Plan Details

FTP/Power Threshold Improvement The Next Level 12 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

7 Bike, 1 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced power based hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



YOUR SHORTCUT TO FAST Peaks Coaching Group

FTP/Power Threshold Improvement The Next Level 12 Weeks 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 12 - 17 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-1/2 - 5 hours to training on one of your weekend days.

If you have been stalled at your current threshold, if you haven't seen much improvement this year, or if you are just ready to take your threshold to the next level, then this is the plan for you.

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.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

If you still have questions, E-mail Hunter Allen




PCG image




Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:40

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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 2

1:30:00
99.2TSS
ENDURANCE & FTP 3 x 10/5 (1:30) 10' CD

FOCUS, FOCUS. Get that intensity up and you'll be burning fat for a long time afterward.

WU: 15 minutes working into Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
----------
MS: Complete 3 x 10 minutes at lower level FTP (Power Z4, HR Z4, RPE 4-5). Cadence between 90-100 rpm. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort.
----------
CD: 10 minutes of easy spinning followed by stretching.

Sample Day 3

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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 4

1:45:00
138.4TSS
FTP 4 x 10/5 (1:45) 10' WU/CD

WU: 10 Minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: FTP Builder Intervals. 4 x 10-minute intervals at 100% – 105% of FTP (Power Z4, HR Z4, RPE 24-5) with 5 minutes of rest between efforts. Recover between efforts for 5 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3) for recovery. Terrain: Flat to Rolling (or steady low grade climb if available); Cadence: 85 - 105.

Ride all other times at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
--------
CD: 10 minutes of easy pedaling.

Sample Day 5

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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 6

5:00:00
330.6TSS
ENDURANCE & FTP 2 x 20/10 & TEMPO 1 x 60 (5:00) 10' WU/CD

WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
-------
MS1: We’re building endurance today! Once warmed up, ride in your Endurance (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 20-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 10 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Cadence: 85-105.
------
During the last hour of the ride (after the intervals) see if you can keep a Tempo pace TEMPO (Power Z3, HR Z3, RPE 3-4) for the ride home! This will help boost your stamina and late race perforamnce! Great time to push a little harder!
-------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7

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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

$129.95 - Buy Now