Sweet Spot FTP Booster: 4 Week Heart Rate Based Plan - Advanced
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
11:02:00 | 04:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
11:02:00 | 04:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
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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