12 Weeks to FTP Test or Time Trial
Author
Daryl Oguona
All plans by this CoachLength
12 Weeks
Typical Week
6 Bike, 1 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling time trialing intermediate advanced weightloss power based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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.
Stats
Sample Day 1
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
Sample Day 2
Zone 3 Work, Shouldn't be too hard but the low cadence will make sure you are working the muscles we want to work.
Sample Day 3
Very easy 60 min leg loosner
Sample Day 3
Core Stability Work
Working on Core Exercises and finish with strecthing
Sample Day 4
The classic near FTP effort followed by a short recovery, twice. Easier version!
Sample Day 5
Yoga session
Sample Day 6
Only 1 minute
1 minute on 3 minutes off, old classic
1 min at 125%
3 mins recovery
x10 sets