Smart121 - 8-Wk Power Based Progression

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

This plan is power based working with your specific test FTP values, so you must ensure these are set correctly. Once set just follow the progression, which is aimed at the biggest limiter in cycling - Extensive ability to ride within a power zone. Too often riders will just add power instead of adding duration which is far more improtant. This will increase your time in zone progressing from 85% to 95% efforts at varying durations. Once you complete the 8-weeks, its time to retest and reset your levels. I have had 100% success in riders achieving a higher FTP after this 8-wk block.
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Sample Day 1
0:50:00
47.5TSS
1 - Base Tempo Progression 1 x 30Mins

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
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These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
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Please use HR during all of these sessions and lap the effort.
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Feedback is crucial as always during this phase.

Sample Day 3
1:05:00
62.8TSS
2 - Base Tempo Progression 2 x 20Mins

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
--
These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.

Sample Day 5
1:00:00
63.2TSS
3 - Base Tempo Progression 1 x 45Mins Copy

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
--
These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.

Sample Day 7
3:00:00
147TSS
Ae Endurance Ride 3Hrs

Aerobic endurance is the most critical factor in achieving success as an endurance athlete. Sports such as triathlon, road cycling, mountain biking and distance running are first and foremost dependent on the aerobic system-composed primarily of the heart, lungs, blood and the muscles' aerobic enzymes.
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This session is purely to track your Aerobic Endurance, so this must be done using power & HR monitor to accurately track what your body is doing for a sustained effort.
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I need both Power & HR figures please.

Sample Day 8
1:20:00
84.6TSS
4 - Base Tempo Progression 2 x 30Mins

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
--
These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.

Sample Day 10
1:10:00
78.5TSS
5 - Base Tempo Progression 1 x 60Mins

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
--
These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.

Sample Day 12
1:50:00
121TSS
6 - Base Tempo Progression 2 x 45Min

Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
--
These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.

Marc Preece
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Smart121

Smart121 is dedicated in providing Smart efficient multi-sport coaching. I take pride in providing bespoke coaching packages that meets your demands with work, family and lifestyle. I understand that every athlete is unique and has different needs and what makes one athlete tick, may not another. I believe that Time Efficient training is what is required to balance your commitment to your chosen sport but most importantly your lifestyle. Watt bike Test offered to analyse and assess performance.