Enduraprep - Beginner - Cycling Functional Threshold Power (FTP) Booster
Lawrence CronkAll plans by this Coach
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Welcome to the Enduraprep twelve week cycling FTP booster!
The plan is based on four indoor sessions sessions per week all 45-60 minutes with the option for one longer ride scheduled at the end of the week. This plan is aimed at someone reasonably new to structured training. Perhaps you are new to cycling, have recently started cycling inside on a trainer or have perhaps cycled for many years but have never followed a structured, progressive plan. Any of the above will be sure to benefit from this plan.
This plan is best suited for someone who is looking to improve general cycling power and endurance. Perhaps working towards a sportive, gran fondo, time trial or triathlon.
To access this plan you will first need to create a Training Peaks account at www.trainingpeaks.com. This is free to do.
The plan is power based so you will need a set up with power readings. The structured sessions are ideally designed to be completed indoors. To improve your workout experience you can send our structured workouts to Garmin and Wahoo head units or link them to more interactive apps such as Zwift.
Zwift users can sync them with their workout library to view the session in their virtual world. You can also use our workouts in ERG mode with a compatible indoor trainer.
Here's an article that explains how to link our structured workouts with your devices; https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
Our plan starts with a ramp test to get an estimate of your functional threshold power (FTP). This test will make sure that the following sessions are set at the correct intensity for you. We'll repeat the test during week seven to track progress. There are full instructions within the plan on how to execute a successful ramp test and extract a useful FTP.
We hope you can get enjoyment and improvements from our training plan.
We'd love to hear how you get on, please feel free to update your progress on social media and tag @enduraprep
The Enduraprep Team.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:21 hrs||3:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:21 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter