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4-week Cycling FTP Booster (Novice)

Author

Endurance Lab PH & Swim Academy Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling time trialing beginner intermediate power based tss based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 4-week training plan is designed for the novice cyclist looking to improve their Functional Threshold Power (FTP) and extend their Time To Exhaustion (TTE). This training plan starts at 6 hours per week all the way to 6.9 hours per week with an average of 3% increase in Training Stress Score (TSS) per week.

To know your FTP, we have placed one of Endurance Lab PH System's (ELS) FTP tests on the first day of the program. This FTP test is modified from the original test designed by Dr. Andrew Coggan and Master Coach Hunter Allen. Get the average power from the 20-minute test and multiply it by 0.95 to get your FTP.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:25 hrs 2:02 hrs
Workouts Per Week Weekly Average Longest Workout
6:25 hrs 2:02 hrs

Saul Sibayan & Moi Yamoyam

Endurance Lab PH

Endurance Lab PH is a Performance Testing and Coaching Facility that offers services in all levels from individual discipline to multi-sport.
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Our mission is to bring contemporary knowledge in Exercise & Sports Science into easy, understandable and practical ways to improve fitness, health, and performance as well as to express technical concepts into layman’s terms.

Sample Day 1

0:40:00
54.2TSS
ELS - Indoor CP FTP Test

Endurance Lab PH System
Indoor Critical Power (CP) Functional Threshold Power (FTP) Test

WARM-UP

1 minute easy 3/10
2 minutes moderate 6/10
2 minutes moderately hard 7/10
2 minutes hard 8/10
1 minute easy 3/10
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out

Rest for 3-5 minutes

TEST PROPER

1st 5 minutes 8/10
2nd 5 minutes 9/10
3rd 5 minutes 9/10
4th 5 minutes 10/10

Cooldown 5 to 10 minutes

*wear a HRM

Sample Day 2

1:04:00
74.8TSS
4x10min 3:1 Sweet Spot Intervals

WU: 10 minute Z2 with 2-3 fast cadence

MS1: 4 sets of 15 minutes 85-95% of FTP.

Recover for 3 minutes at Z1 in betweens sets.

CD: 5 minutes Z1

Sample Day 3

0:57:40
55.1TSS
4 sets Tempo-NP Up-and-Under Intervals

Tempo-VO2max Up-and-Under Intervals

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs

MS: 4 sets of 5 minutes Z3, 10 seconds Z7, 4 minutes Z3, with 2-minute Z1 in between sets

CD: 10 minutes Z1

Sample Day 4

1:00:00
75.6TSS
3x10min 2:1 Threshold Intervals

This workout is HARD and will help increase your Functional Threshold Power (FTP) but also your Time to Exhaustion (TTE). This will also test your mental toughness and your aerobic engine. WU: 10 minutes Z2 with three 6-second sprint efforts to wake up the legs MS: 3 sets of 10 minutes Z4 with 5 minutes Z1 in between sets CD: 5 minutes Z1

Sample Day 5

1:00:00
65TSS
10x30sec 1:2 Micro VO2max Intervals with 2x13min FR Tempo Set

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs

MS1: 10 sets of 30 seconds Z5 with 1-minute Z1 in between sets

2 minutes rest

MS2: 2 sets of 13 minutes Z3 with 3-minute Z1 in between sets

CD: 5 minutes Z1

Sample Day 6

1:20:00
90.5TSS
2x10min 2:1 Threshold Intervals with 2x15-min FR Tempo Set

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs


MS1: 2 sets of 10 minutes Z4 with 5-minute Z1 in between sets

5 minute rest

MS2: 2 sets of 15 minutes Z3 tempo with 5-minute Z1 in between sets

CD: 5 minutes Z1

Sample Day 8

0:54:00
71.2TSS
3x10min 3:1 Threshold Intervals

This workout is HARD and will help increase your Functional Threshold Power (FTP) but also your Time to Exhaustion (TTE). This will also test your mental toughness and your aerobic engine.

WU: 10 minutes Z2 with three 6-second sprint efforts to wake up the legs

MS: 3 sets of 10 minutes Z4 with 5 minutes Z1 in between sets

CD: 5 minutes Z1

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