Sweet Spot FTP Booster: 4 Week Heart Rate Based Plan - Advanced
Author
Kent Woermann
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling advanced hr based
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Summary
Includes Structured Workouts
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Sweet Spot FTP Booster: 4 Week Power Based Plan - Beginner/Intermediate
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This plan is built for a advanced level athletes that want to build their FTP and general aerobic conditioning.
This plan will gradually increase the volume of time spent at sweet-spot and overall riding volume through the first 3 weeks! The final week includes a short taper that will lead into a 20-minute power test. If you've been consistent with nailing the workouts and staying on top of your nutrition, hydration, sleep, and general recovery - you can expect to see some solid improvements in your 20-minute power (and thus your estimated FTP).
Prerequisites:
• An accurately set FTP - If you're unsure of your current FTP I recommend spending a week going through our free "Test Week: Power Profile" plan before beginning this plan.
• 4-8 weeks of general aerobic conditioning.
• This plan is built for seasoned athletes who have a sound understanding of the requirements of such a challenging plan. If you are unsure if this plan is a good fit please reach out to a Move Up coach for advice before starting.
Recommendations:
• Plan to eat or drink a post-workout meal with 15-25g/protein and 60-100g/carbohydrate (1:4 ratio) after every training ride.
Stats
Sample Day 1
Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.
Main Set:
(2) x 20' @ 87-93% THR w/ 10' recovery
--> Flat to rolling terrain with minimal stopping is ideal for sweet-spot style intervals. Make sure you're pedaling at all times, both uphill and downhill. Try to keep your heart rate is consistent within the 87-93% of THR range. Spin very easy between intervals.
Cool-down:
10-30 minutes easy spinning
Sample Day 2
Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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Keep today simple and just ride for the goal duration (90-120 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts today either if you're legs are feeling good, just make sure it doesn't turn into another interval day!
Sample Day 3
Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.
Main Set:
(2) x 20' @ Over/Unders w/10' recovery
--> This is a great workout for the trainer, but it can easily be completed outside if you have a good stretch of flat/rolling road. Keep HR at or just slightly over 100% for the 'OVER', and don't let your HR drop below 87% for the 'UNDER. Spin very easy for 4 minutes between sets.
Cool-down:
10-30 minutes easy spinning
Sample Day 4
Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).
Sample Day 5
Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.
Main Set:
(3) x 15' @ 87-93% THR w/ 10' recovery
--> Flat to rolling terrain with minimal stopping is ideal for sweet-spot style intervals. Make sure you're pedaling at all times, both uphill and downhill. Try to keep your heart rate is consistent within the 87-93% of THR range. Spin very easy between intervals.
Cool-down:
10-30 minutes easy spinning
Sample Day 6
Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
Sample Day 8
Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.
Main Set:
(1) x 40' @ 84-87% w/Sprints
--> Use flat/rolling terrain for this effort. Every 5 minutes unleash a max effort sprint out of the saddle. When you sit back down try to stay on the gas and not let your HR drop below 84% of THR.
Cool-down:
10-30 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.