Cycling Arsenal 8 Week FTP Booster Shot - We Deliver The Hammer - You Drop It

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

This plan was made specifically for the Cycling Arsenal Community and is FREE with a membership. You can join the Cycling Arsenal Community at www.cyclingarsenal.com ---- This program is not for the faint of heart. And yes, you should consult a doctor before starting this FTP boosting work of art and science. You will be taken through 8 weeks of quality FTP building sub to super threshold efforts. If you listen to your body, and take recovery as directed, you will be different cyclist than you were on day one. ---- Who is this NOT for? It is not for riders who don't care about improving. It's also likely not the best choice for riders with a big list of events over the next 16 weeks. --- How can it work for all levels? We have taken each week and prioritized the rides into 3 main rides of focus, and the other days being less focused or optional. This allows for a better balance of fun and focus, while giving different levels options of getting in more mileage to build their engine. The 3 main rides will be focused on either skills, technique, focused intervals of varied intensity, or just increasing your mileage. Focus changes as the plan progresses. But by the end of the 8 weeks, your riding buddies will be begging you to slow down. Or telling you to take a chill pill. --- Shameless Plug: By becoming a member of the Cycling Arsenal, you will have a complete training system (including this program) and a proven success path to leveling up your cycling. On top of that, you have the CA coaches and community to help answer questions, cheer you on, and keep you motivated on your journey. www.cyclingarsenal.com (Powered by BPC Performance Systems)

Sample Day 2
1:00:00
PR1 - Threshold Zone Assessment

Threshold assessment day! Make sure you have all of your devices working: Power, cadence, heart rate, speed, etc.
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[15 min] Warm-up including 3x1 min fast spins starting at the 6 minute mark. 1 min easy spin in between these efforts. After your 3rd fast spin, spin easy until you hit 15 min ride time.
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[5 min] Max effort - everything you got!
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[10 min] Recovery spin, prepare for 20 min effort.
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[20 min] Max effort - start slightly conservative and build as you get closer to the end. Make sure you are able to see your 20 min average's for this effort.
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[10 min] Easy spin to cool down.
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Stretch for 10-15 minutes post ride.

Sample Day 3
1:00:00
OPTIONAL EASY RIDE

These rides are meant to serve a few purposes:
1. Added mileage for those who may lack fatigue resistance
2. Active recovery for those who are hitting the priority workouts
3. A day to focus on improving some aspect of cycling technique, skills, etc. (For members, follow one of the training modules in The Cycling Arsenal)
4. Enjoy a mindless ride
5. Just blow off and hang with your buds or your family.
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45-60 minutes max. No real hard efforts unless you are chased by a dog.

Sample Day 4
1:15:00
PR2 - 3x15 min Intervals - 5 L3, 5 low L4, 5 high L4

[15 min] Warm-up with 3x1 min fast spins
3x[15 min] done as 5@L3, 5@low L4, 5@upper L4
[5 min] Recovery in L2, Repeat 2 more times!
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Spin as long as needed and stretch well post workout!

Sample Day 5
1:00:00
OPTIONAL EASY RIDE

These rides are meant to serve a few purposes:
1. Added mileage for those who may lack fatigue resistance
2. Active recovery for those who are hitting the priority workouts
3. A day to focus on improving some aspect of cycling technique, skills, etc. (For members, follow one of the training modules in The Cycling Arsenal)
4. Enjoy a mindless ride
5. Just blow off and hang with your buds or your family.
---
45-60 minutes max. No real hard efforts unless you are chased by a dog.

Sample Day 5
0:45:00
Try Out HoP Online Strength Class - 5:45 am

HOP-S is our 2 way interactive strength class taught by our expert coaches. It requires minimal equipment and is designed specifically for endurance athletes.
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It runs Tuesday and Friday mornings at 5:45am CST. We also offer a minimal core specific class that runs Monday and Thursday at 12pm CST. If you miss a class, they are all recorded and available on demand.
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For more info on the class you can visit
http://www.buildpeakcompete.com/house-of-pain-strength/
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To try the class for free, just follow the link above and drop your email in the appropriate box so we can get the pertinent info to you.

Sample Day 6
3:00:00
PR3 - Long Steady Effort

Total Time Depends on present fitness. Anywhere from 90 minutes to 3 hours is acceptable.
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The goal with the weekend ride is to simply Never Stop Pedaling...if you can control it. This may mean you need to turn over a bigger gear on the downhills. We are looking for a very steady Z2 effort, with a few spots in Z3 just to keep it interesting. If outside, the terrain may do this for you. But the main goal is to build fatigue resistance through consistent pedaling and increasing the duration of these weekend rides.

Sample Day 7
1:30:00
OBR - Short TT work - Varied distance, consistent effort

30 min warm-up including threshold level openers. Go off feel on this and give full recovery between. --- 1 x 5 mile flat to rolling TT effort. This should be 95% first 3 miles, then full gas the last 2 miles. --- 15 min easy spin. --- 1 x 2.5 mile TT at the same effort as the full 5 mile effort. --- 5 min easy spin --- 1 x 1 mile TT full gas. --- Cruise remainder.

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