12 Week FTP Build
Zack Allison, BSE- Source EnduranceAll plans by this Coach
This is a 12 week training plan designed for the goal of raising your functional threshold power. Your threshold, FTP, blood lactate threshold, are defined by the point at which your body can no longer buffer the acid produced by anaerobic work. Increasing your aerobic capacity and buffering ability can increase FTP and sustained power on the bike. Check out these resource by Source Endurance for further reading on FTP https://source-e.net/rider-resources/tag/ftp/
This plan is based on 9-12 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This plan increases in intensity of intervals over the 12 week period and is best supplemented with another more intense spring plan after this 12 week build period.
The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.
Please email Zallison@source-e.net with any questions.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:30 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:30 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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?