Power Build FTP (Danish version)

Author

Dan Backhausen, Headcoach @ Output Cycling Denmark

All plans by this Coach

Length

5 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate advanced power based tss based

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Summary

N.B. Hvis du tidligere har købt en træningsplan hos Output Cycling kan du ved at sende dit navn og mail til os, modtage en couponcode til 15% rabat
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Dette er en dansk version af vores absolutte POWER BUILD træningsplan, der målretter sig mod en meget hurtig forøgelse af FTP. Derfor kræves der stor disciplin og temmelig hårdt arbejde da træningsstress i form af særlig IF er høj. Derfor anbefales den kun til den ambitiøse atlet.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:30

Dan Backhausen

1969

Output Cycling is a small coaching business dedicated to training all types of cyclists, from the "newbie" to the very experienced elite Cat. 1-rider. All clients (athletes) are assigned a personal coach who, in addition to the actual training, factors in an athlete’s work and personal life for long-term success. All in the efforts needed to achieving the athletes personal goals. We "micro-manage" on a daily routine and pride ourselves of having that "part of the family feeling". Join us.

Back to Plan Details

Sample Day 1

1:30:00
100TSS
Output Cycling - "Threshold" 2 x 15min

Output Cycling: "LT" træning.
Varighed: 1t 30min
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WU: 10-15 minutter i zone 2 med 5 min i zone 3 og cadence på 90+
MS: 2 x 15 minutter i PZ 4b (Lactate Threshold) med selvvalgt kadence (hvile 10 min "easy" imellem)
CD: mindst 10 minutter "quick easy spin"

Sample Day 2

1:30:00
60TSS
Output Cycling: Z2 med "tungt gear" 45-60min

Output Cycling: Endurance" med Tungt Gear træning
Varighed: 1t 30min
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WU: mindst 10 minutter
MS: Kør i "Endurance" (zone 2) og gennemfør 1 x 45-60 minutter i Tungt Gear (kadence 65-75). Fokuser på glidende /rundt tråd og bliv siddende så meget som muligt. Hold afslappet på styr og vær "relaxed" i overkroppen.
CD: VIGTIGT med mindst 5 minutter i Zone 1 og i høj kadence (110+)

Sample Day 3

1:30:00
100TSS
Output Cycling - "Threshold 2 X 15min"

Output Cycling: "LT" træning.
Varighed: 1t 30min
--
WU: 10-15 minutter i zone 2 med 5 min i zone 3 og cadence på 90+
MS: 2 x 15 minutter i PZ 4b (Lactate Threshold) med selvvalgt kadence (hvile 10 min "easy" imellem)
CD: mindst 10 minutter "quick easy spin"

Sample Day 4

0:30:00
15TSS
Output Cycling: Active Recovery Ride (Zone 1)

En hvile- og/eller "aktiv recovery" dag. Kør udelukkende zone 1 med selvvalgt kadence. Kør med meget let tryk på pedaler. Nyd cyklen og naturen.

Sample Day 5

2:30:00
150TSS
Output Cycling: "Tempo" 2 timer

Output Cycling: "Tempo" træning
Varighed: 2t 30min
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WU: 15 minutter i Zone 2 selvvalgt kadence
MS: Kør 2 timer i Zone 3 (Tempo) med 75-90 i kadence
CD: mindst 10 minutter easy quick spin

Sample Day 6

2:00:00
Ride on feel - group option

Road / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

Sample Day 8

1:30:00
120TSS
Output Cycling: "Threshold" 2 X 20min

Output Cycling: "LT" træning. Varighed: 1t 30min -- WU: 10-15 minutter i zone 2 med 5 min i zone 3 og cadence på 90+ MS: 2 x 20 minutter i PZ 4b (Lactate Threshold) med selvvalgt kadence (hvile 10 min "easy" imellem) CD: mindst 10 minutter "quick easy spin"

Power Build FTP (Danish version)

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