Aerobic endurance/FTP builder (Base) Pwr

Author

Richard Smith

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate power based

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Summary

An 8 week progressive training plan designed to build appropriate aerobic endurance and increase functional threshold power (FTP) for cyclists and triathletes aiming to race in events lasting between 20 - 60 minutes who are using power measurement equipment.
1. Designed to start the preparation phase of a periodized annual plan
2. 5-6 hours per week assuming full time work commitments (evening indoor sessions during the week)
3. Done of a static trainer, rollers or outdoors, conditions allowing.
4. FTP test and the beginning and end of the 8 weeks to benchmark progress.
5. Includes active recovery.
6. Ideal base for 10 and 25 mile time trials, circuits races/crits, track endurance races and 40k tri legs.
7. Targeted and focused aerobic endurance training - not 'old school' winter junk miles.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:22

Rich Smith

RideFast Coaching

I'm a British Cycling (UKCC) qualified Level 3 Road and Time Trial coach and a Level 2 Track coach based in the UK.
I have completed the UKSCA Foundation course in Strength & Conditioning and the British Cycling 'Understanding Power' workshop.
As a mature student, I am half way through a Psychology degree with the Open University.
I prescribe coaching principally to individual amateur cyclists and triathletes nationally and internationally.

Back to Plan Details

Sample Day 1

0:50:00
FTP Benchmark test

Designed to set or test current FTP.

Sample Day 3

0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Sample Day 5

0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Sample Day 6

1:00:00
Easy hour (Power)

60 min spin on the road. Pick a familiar route. Z2 Power at 90 rpm. Dont worry if you stray in to Z3 but don't push it.

Sample Day 7

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 8

0:51:00
Sweet spot session 2 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 10 minute intervals with 3 minute rests.

Sample Day 10

0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Aerobic endurance/FTP builder (Base) Pwr

$120.00 - Buy Now