Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
A 4-week FTP block: threshold and VO2max work on a solid endurance base
Five rides a week: two quality sessions and one long ride, all set from your own FTP. Test in week 1, re-test in week 4.
Who this plan is for
- ✅ You already ride regularly and want a short, focused block to lift your FTP
- ✅ You can ride 5 days a week, 8 to 9 hours in a full week, with a long ride of up to 3:15
- ✅ You train with power (smart trainer and/or power meter)
- 👉 New to structured training? Start with the 4-week Base Kickstart.
Your week
- 🚴 Tuesday, threshold: your FTP test, then threshold and supra-threshold intervals.
- 🚴 Thursday, intensity: sweet spot in week 1, then VO2max intervals.
- 🚴 Wed, Sat, Sun, aerobic: an easy ride, a steady 2:00 and a 3:00-3:15 long ride with a tempo finish.
🏋️
Strength included: two gym sessions a week (Strength A and B for cyclists, 60 minutes: a squat day and a hinge day, loading progression in every session).
Plan details
- 👉 4 weeks: 3 building weeks + 1 recovery week with the re-test
- 👉 Power based: a 30-minute test sets your FTP and zones, and every session syncs to your head unit or smart trainer as a structured workout
- 👉 Mostly low intensity, two hard sessions a week - the same method we use with our 1-1 coached athletes
- ♻️ Re-usable: apply the plan again free, unlimited times. After each re-test the workouts follow your new FTP
⭐️⭐️⭐️⭐️⭐️ 5/5 "Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" — Gerald G. 2025 · · Reviews Check all reviews here
Looking for other levels, distances, durations or a different focus?
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Why choose Triaperformance?
Our 2026-2027 certifications
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Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.