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

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength, 1 Other, 6 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate masters power based hr based tss based strength

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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 Masters is an 8 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 11:40-14:55 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-6:45 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: 11:55
Training Load By Week
Average Weekly Training Hours: 11:55
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

1:55:00
179.9TSS
NP Microbursts 7 x 8 min x 15 sec (1:55)

WU: 15-20 minutes working into ENDURANCE ZONE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 7 x 8-minute sets of “micro intervals,” during which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval sets. Rest for 5 minutes of easy spinning between sets.
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CD: 15-20 minutes of easy spinning in your ACTIVE RECOVERY ZONE (Power Z1, HR Z1, RPE <2).

Sample Day 3

2:30:00
149TSS
ENDURANCE & TEMPO 1 x 45 (2:30)

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance zone (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 90-100. During the last hour of the ride complete 1 x 45-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 4

1:15:00
93.7TSS
ENDURANCE Ride with VO2 4 x 4 (1:15)

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.
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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 (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 4-minute VO2 Max Intervals at 106% - 115% of FTP (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in between.
Interval Cadence: 75-85 RPM
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:15:00
93.7TSS
ENDURANCE & VO2 4 x 4 (1:15)

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.
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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 (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 4-minute VO2 Max Intervals at 106% - 115% of FTP (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in between.
Interval Cadence: 75-85 RPM
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

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.

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

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