A 12 week plan to improve and increase Functional Threshold Power, Time Trial Power and speed.
This plan is aimed at bottom end cat 1 to mid range cat 2 cyclist, Cat 3 cyclist just drop one day of hard work for a recovery session or rest day.
2 Hour ride
90 minute endurance session holding nothing more than 75% throughout whole session, increase to a max of 10% on any climbs but keep effort and watts controlled
Zone 3 Work, Shouldn't be too hard but the low cadence will make sure you are working the muscles we want to work.
Very easy 60 min leg loosner
Core Stability Work
Working on Core Exercises and finish with strecthing
The classic near FTP effort followed by a short recovery, twice. Easier version!
Only 1 minute
1 minute on 3 minutes off, old classic
1 min at 125%
3 mins recovery