Intensive FTP Builder 8.5 hours peak week
Author
Craig Lane
Length
8 Weeks
Typical Week
5 Bike, 1 Strength, 1 Day Off
Longest Workout
3:30 hrs
Plan Specs
cycling beginner intermediate advanced masters multi day power based strength
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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Stats
Sample Day 1
BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.
Sample Day 2
strength turbo session to help you build fitness and promote strength endurance inturn build your ftp.
step 1 big ring front/ small cog cassette
step 2 big ring front/ second smallest cassette
step 3 big ring front/ third smallest cassette
Sample Day 3
Split squat
Banded knee raise
Quadraped
Calf raises
Hip abduction box
Heel drops
Clams
Hip trusts with barbell
Hamsting curls
Glute walk
Moster walk
Lunges with ball
Sprinter starts trx
Hip hinge trx
Sample Day 4
BT: Cruise Intervals. Warm-up about 10 minutes. Then do 4 x 7-minute intervals in heart rate zone 4. Heart rate will rise slowly on the first two. Ride at an effort of 7 on a 10-high scale until HR reaches zone 4. Smooth pedaling. Quickly transition to the following run.
Sample Day 6
Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
Sample Day 7
Warm up 15 minutes. Then ride 1.5 hours steady at about 30 beats per minute (+/- 2bpm) below the lowest HR in your 5a zone (FTHR—see Chapter 4 in The Triathlete’s Training Bible 4th edition). Observe power at this effort. Cool down. Check your EF for the steady state portion of this ride on the TrainingPeaks analysis page. Over time your EF should increase indicating improving aerobic fitness.
Sample Day 8
BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.