Cycling- Increase FTP, Training Block with 60 minutes Time Trial Finish

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

Use this plan to increase your FTP during Build periods of your season. This will increase your power because it focusing on utilizing all energy systems

Sample Day 1
1:00:00
9x 2 min @Z5

20 minutes easy warm up

Main set: 9 x 2 min @HRz5 (or 120% of Threshold) or 9 RPE(rate pf perceived exertion)

cadence at 80-90

60 seconds rest(easy pedaling) between each interval

remaining time cool down

Sample Day 2
0:30:00
LOW intensity spin/bike ride

option 1: to use spin or stationary bike

option 2: use road bike and find relitively flat course(try to avoid high elevation change)

warm up: first five minutes slow

cool down: gradually decrease pedal speed and force the last ten minutes

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

Sample Day 3
1:20:00
Grow our threshold

warm up: gradually increasing HR, power, RPE over 10 to 20 minutes

Main set: 8x3 minutes at 115% of your threshold with two minute recoveries

cool down: 20 minutes easy pedaling

Sample Day 4
0:30:00
LOW intensity spin/bike ride

option 1: to use spin or stationary bike

option 2: use road bike and find relitively flat course(try to avoid high elevation change)

warm up: first five minutes slow

cool down: gradually decrease pedal speed and force the last ten minutes

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

Sample Day 5
1:20:00
Grow our threshold part 2

warm up: gradually increasing HR, power, RPE over 10 to 20 minutes

Main set: 7x2 minutes at 120% of your threshold with 3 minutes minute recoveries

cool down: 20 minutes easy pedaling

Sample Day 6
0:20:00
OPTIONAL Recovery

option 1: to use spin or stationary bike

option 2: use road bike and find relitively flat course(try to avoid high elevation change)

DURATION OF WO: you are just moving your legs, do NOT pedal intensely

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 3-5, stay in HR zone 1-2 if you have HR monitor

Sample Day 7
1:15:00
Aerobic Endurance

NOTE: BIKE FIRST
option 1: to use spin or stationary bike

option 2: use road bike and find relitively flat course(try to avoid high elevation change)

DURATION OF WO: you are just moving your legs, do NOT pedal at a high intensity

Supplies: water bottle( take a gulp of water every 3-7 minutes)

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 3-5, stay in HR zone 1-2 if you have HR monitor

Austin Mitchell
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FastesTTransition

With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.