Sweet Spot FTP Booster: 4 Week Heart Rate Based Plan - Advanced

Author

Kent Woermann

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling advanced hr based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Sweet Spot FTP Booster: 4 Week Power Based Plan - Beginner/Intermediate
----
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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:02

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance

Back to Plan Details

Sample Day 1

1:45:00
90TSS
Sweet-Spot: (2) x 20'

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

2:00:00
80TSS
Aerobic Endurance

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.
----
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

1:45:00
95TSS
Sweet-Spot: (2) x 20' Over/Unders

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

1:00:00
30TSS
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).

Sample Day 5

2:00:00
102.5TSS
Sweet-Spot: (3) x 15'

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

3:00:00
120TSS
Aerobic Endurance

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

1:36:20
79.8TSS
Tempo: (1) x 40' w/Sprints

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.

Sweet Spot FTP Booster: 4 Week Heart Rate Based Plan - Advanced

$10.00 - Buy Now
_