12 Weeks to FTP Test or Time Trial
Author: Daryl Oguona
Length: 12 Weeks
Tags: cycling, time trialing, intermediate, advanced, weightloss, power based, tss based
Typical Week: 6 Bike, 1 Day Off
Longest Workout:
3:00 hrs
Author: Daryl Oguona
Length: 12 Weeks
Tags: cycling, time trialing, intermediate, advanced, weightloss, power based, tss based
Typical Week: 6 Bike, 1 Day Off
Longest Workout:
3:00 hrs
12 Weeks to FTP Test or Time Trial
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!
Yoga session
Only 1 minute
1 minute on 3 minutes off, old classic
1 min at 125%
3 mins recovery
x10 sets
Daryl has a Diploma in Fitness Training, Sports Therapy and Personal Training level 3.
He is a qualified Level 2 British Triathlon Coach and went on to gain further qualifications in a wide range of fitness related areas such as, weight management and lifestyle coaching.
The most important aspect of a programme is to be able to adapt your lifestyle and life to be able to fit the training in. No matter how good the training programme is, its only as good as the sessions you do.