2 Weeks to Your First FTP Test

Author

Patrick Smith

All plans by this Coach

Length

3 Weeks

Typical Week

4 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling beginner intermediate advanced masters power 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.

Dear Athlete,

This plan is designed as a two-week preparation for completing your first Functional Threshold Power test on a bicycle. This is great for riders coming back to training or new riders that want to test their output or set a baseline.

It is designed for riders who are capable of riding continuously for at least an hour and have a method of calculating power(onboard meter, trainer, or virtual power).

This plan requires that you set an FTP value in your training peaks account. If you have not already estimated and set a starter FTP, please contact me so we can get that done.

Notes:
*If you have never trained with power before, please contact me before purchasing this plan so that we can get you the best solution for your goals, experience, and available equipment.
*This plan includes the FTP test on Day 15 so TrainingPeaks describes it as a 3-week plan.


Cheers,
Patrick

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:37

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

Back to Plan Details

Sample Day 1

0:30:00
36.7TSS
ArCS Pyramid @110max active rest 30min

Sample Day 4

1:00:00
62.5TSS
ArCL 4x8min @90% FTP on 10min

This one may be tough depending on how fatigued you are. Do as many clean intervals as you can. If your form starts to fall apart, cut it off there and note what you felt at that point.

Sample Day 7

2:30:00
162.7TSS
ArCL Long Ride 2:00:00 @85% FTP or hr 2:30:00 total

This is intended for an outdoor ride. If you are doing this on a trainer, you can substitute two rides in the same day that add up to 150 minutes total riding.
Route of your choice. You are welcome to go longer on this ride if you like but please try to keep the effort level to ~85% of threshold. That would be just at the border between able to carry on a conversation and not.

Sample Day 9

1:00:00
69.5TSS
ArCM 8x4min @95% on 5min 1hr total

Focus on clean controlled steps up in power.

Sample Day 11

0:45:00
69.8TSS
AeCS 10x45s @150% @2:30min 45min overall

Sample Day 13

2:30:00
162.7TSS
ArCL Long Ride 2:00:00 @85% FTP or hr 2:30:00 total

This is intended for an outdoor ride. If you are doing this on a trainer, you can substitute two rides in the same day that add up to 150 minutes total riding.
Route of your choice. You are welcome to go longer on this ride if you like but please try to keep the effort level to ~85% of threshold. That would be just at the border between able to carry on a conversation and not.

Sample Day 15

1:00:00
67TSS
ArCT FTP Test 3x8min @100% on 14min 1:01:00 Total

This is an FTP Test. It is intended to push you during the 3 8 min sections. It is best accomplished if you focus on only bringing your power up to your target wattage.

The 100% FTP segments are intended as perceived effort, not just prescribed wattage. Go at a sustainably HARD output such that by the end of the 3rd interval you feel entirely drained(borderline puke).

2 Weeks to Your First FTP Test

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