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Build your FTP in 8 weeks / Mejora tu FTP en 8 semanas. ( Bilingual Version / Version Bilingue).

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

8 Weeks

Plan Specs

cycling beginner intermediate advanced masters weightloss power based tss based

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Plan Description

FTP/Power Threshold Improvement in 8 Weeks is a plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10 - 13 hours per week (excluding Rest Weeks). You will need to be able to devote between 2 - 4 hours to training on one of your weekend days.

I built this plan as the ultimate plan to guarantee an overall improvement in all your power zones with the main focus on your FTP.

FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

Designed and written by SWIMLAB . The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that SWIMLAB uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a SWIMLAB Training Plans
• Oportunity to have a plan in spanish or english version.
• All plans are backed by SWIMLAB 100% Guarantee
• Exclusive Membership to our private SWIMLAB Training Group on Tenerife, Spain...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...

For more information visit: SWIMLABTEAM.ES


La mejora del umbral de FTP / potencia en 8 semanas es un plan diseñado para el ciclista o triatleta que entrena con potencia, FC (frecuencia cardíaca) o RPE (tasa de esfuerzo percibido) y puede entrenar de 10 a 13 horas por semana (excluido el descanso cada 4 Semanas). Deberá poder dedicar entre 2 y 4 horas en una de sus salidas de fin de semana.

Desarrollé este plan como el mejor para garantizar una mejora general en todas sus zonas de energía con el enfoque principal en tu FTP.

FTP (umbral de potencia funcional), LT (umbral de lactato) o potencia. El objetivo aquí es aumentar su W / Kg (vatios / kilogramo). Solo hay dos formas de hacerlo, perder peso o aumentar su potencia de salida. Aquí nos centraremos en aumentar su potencia de salida. Este plan construye progresivamente su FTP con el trabajo en su SST (Sweet Spot) (88-93% de FTP), funciona directamente en su FTP y también VO2 Max, AC (capacidad anaeróbica) e incluso toca su sprint en el NP (poder neuromuscular) )

Diseñado y escrito por SWIMLAB. Los entrenamientos incluidos en estos planes de entrenamiento pioneros y examinados son los mismos entrenamientos que SWIMLAB usa con sus propios clientes. Probado en campo y podio garantizado

Descubra los beneficios de un SWIMLAB Training Plan.

• Oportunidad de tener un plan en castellano o inglés.
• Todos los planes están respaldados por SWIMLAB 100% Garantízado ...
• Membresía exclusiva a nuestro grupo de entrenamiento SWIMLAB privado en Tenerife, España ...
• Nuestros planes satisfacen las necesidades de ciclistas y triatletas de resistencia de todas las habilidades...

Para más información visite: SWIMLABTEAM.ES



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:57 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:57 hrs 4:00 hrs
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SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Sample Day 1

1:30:00
45.4TSS
Rec. Activa / Active Recovery

Focus on relaxing on the bike and enjoying the ride.

Enfocate en mantenerte relajado en la bicicleta y disfruta.

Sample Day 2

1:30:00
87.6TSS
Tempo con Estimulos / Tempo with Bursts

5´calent./ Warm Up
4´ Z2
3x1´a 100- 110 rpm x 1´rec.
5´ Z2
15 x 30´´ 110 -115% Z5b x 3´30´´ Tempo 75% Z3
10´ Enfr. / cool down

Sample Day 3

1:15:00
52.8TSS
Base Aerobica / Endurance Ride

relax, vary your cadence, vary terrain... maintain work in your aerobic zone.

relajado, cambia la cadencia y varia el terreno, trabaja en tu zona aerobica.

Sample Day 5

1:00:00
30.3TSS
Rec. Activa / Active Recovery

HOY ES RECUPERACIÓN ACTIVA, MANTEN LA SALIDA LO MÁS CORTA POSIBLE, PARA QUE PUEDAS TENER UN GRAN FIN DE SEMANA.

TODAY IS ACTIVE RECOVERY, KEEP IT YOUR RIDE SHORTER, SO YOU CAN MAKE IT A GREAT WEEKEND.

Sample Day 6

2:30:00
113.5TSS
Base Aerobica + Tempo/ Aerobic Ride + Tempo

Sample Day 7

2:00:00
84.5TSS
Base Aerobica / Endurance Ride

relax, vary your cadence, vary terrain... maintain work in your aerobic zone.

relajado, cambia la cadencia y varia el terreno, trabaja en tu zona aerobica.

Sample Day 9

1:10:00
63.1TSS
Intervalos FTP / FTP Intervals.

Despues de un buen calentamiento realizar
2x10´ Z4 x 10´rec. Z2...

long warm up realize 2x10´ Z4 x 10´rec Z2...

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