Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Beginner/Intermediate

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength, 1 Other, 8 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling beginner intermediate 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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Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Beginner/Intermediate 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 8:20-15 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:15-6 hours to training on your weekends.

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
Average Weekly Breakdown
Average Weekly Training Hours: 14:01
Training Load By Week
Average Weekly Training Hours: 14:01
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00
Hunter Allen Yoga

Yoga is a great way of stretching and strengthening the muscles. As part of today’s recovery plan, complete the Hunter Allen Yoga Video Workout

Sample Day 2

1:09:00
84.3TSS
TEMPO 2 x 5, Pyramid & TEMPO 8 x 1 (1:09)

A great workout to further introduce a little intensity to you and make sure you are ready for the upcoming Power Profile test.

WU: 10 minute warm-up at L2 Endurance (Power Z2, HR Z2, RPE 2-3)
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MS1: 2x5 minutes at L3 Tempo (000w-000w) with self-selected cadence with 3 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3) between each.
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MS2: Then a pyramid of effort. 2 min with watts at L4 Threshold (Power Z4, HR Z4, RPE 4-5) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
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2 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3) .
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1 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 1 minute rest at Endurance (Power Z2, HR Z2, RPE 2-3).
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2 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
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2 min with watts at L4 Threshold (Power Z4, HR Z4, RPE 4-5) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
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3 minutes easy with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3) .
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MS3:Finish with 8x1 minute hard efforts with watts at L3 Tempo (Power Z3, HR Z3, RPE 3-4)! Keep cadence over 100, but all with effort. FOCUS on pedaling smoothly. 1 minute rest in between efforts at Endurance (Power Z2, HR Z2, RPE 2-3)
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CD: 6 minutes cool-down with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2)
Predicted TSS= 76, IF= .85

Sample Day 3

1:30:00
92.7TSS
PCG Classic Tune-up (1:35)

This is my favorite pre-race or pre-test tune up workout. I designed it to make sure you save energy for tomorrow, but also get a touch of intensity to ensure your legs are sharp and crisp in tomorrow's effort. Don't overdo today! I want a great test from you tomorrow.

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: Include 3 x 1-minute intervals at Anaerobic Capacity (Power Z6, HR Z6, RPE >7). Ride at least 5 minutes between each interval at Endurance (Power Z2, HR Z2, RPE 2-3).
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Also do 3 x 30-second Hard Sprints. Spin for 5 minutes between sprints at Endurance (Power Z2, HR Z2, RPE 2-3).
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The rest of the ride is just easy cruising at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 10 minutes easy spinning.

Sample Day 4

1:12:45
93.6TSS
20 minute Power Profile Test~ FTP ~1minute FRC (anaerobic capacity) and a Sprint! (1:02:40)

This "Power Profile" test is important for a couple of reasons: #1 I want to see where your baseline fitness is. The one minute test will determine where your anaerobic capacity stands, while the two short sprints will give you an idea about your neuromuscular power. The five minute test will be a test of your Vo2Max and finally the 20minute time trial test will help you to best find what is called your FTP. A true FTP test would be for 60minutes, but for the CVR world cup, we'll use 20minutes.

It is important to hit your "lap" button on your bike computer in order to note when the effort started and stopped.

NOTE: the 1minute, 5minute and 20 minute tests go 5 seconds longer in order to ensure you get in the full test.

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 1-minute effort all out. Attack hard and crush this for the first 30 seconds and then struggle to to complete the last 10 seconds. That means you have done it correctly. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 5 minutes, spinning and recovering then move to MS2.
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MS2- Complete (2) x 15 second sprints. These are all out sprints for 15 seconds and you should be really going for it. Do your best! Recover between/after each for 3minutes of easy pedaling.
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MS3 – 5 minute and 20 minute TEST. Now that you are fully open and warmed up, it's time to do your 5minute VO2Max test. You will need to pace yourself here, so don't go "all-out". It's better to start at a wattage or pace that you believe, you'll be able to maintain for the entire 5minutes and if you find it's too easy after a minute, then you can increase the wattage. IF you have an idea of your FTP power already, then your 5minute power should be around 115% of that, so set that as a goal wattage to hold. After you have completed the 5minute test, then ride easy for as much as you need, but not too much so that you get cool-down and out of rhythm. I suggest that a solid 5minutes easy will be enough. Then it's time for a killer 20 minute test result! When you start, be sure to mark/use lap button to start and stop the effort. Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Final reminder: Testing is training and Training is Testing!! This is a great training day!!!

Sample Day 5

0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: 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, so no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.

Sample Day 5

1:00:00
PCG Core, Balance and Plyometric Workout (CBP)

Today is about MAINTAINING functional strength and balancing your body. Complete the PCG “CBP” program.

Sample Day 6

2:30:00
149.7TSS
ENDURANCE Ride with Bursts (2:30)

WU: 10-15 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 your 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 rest of the ride. Throughout the ride, do 10 x 8-second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Beginner/Intermediate

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