Competitive: Lift Your FTP And VO2MAX, Training By Power, (9wk). RideAndRace
Rafeeq SafodienAll plans by this Coach
The goal of this re-usable 8 week plan is to raise your Threshold - 20 minute power and Vo2max, - 5 minute power. Week 1 and 9 are test weeks, and weeks 2 to 7 are structured workouts with easy/rest days in between. And week 8 is to allow for recovery from the accumulated fatigue of the previous 6 weeks.
Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.
Training zones: This is a power based plan that uses Coggan's training zones.
Who this is for: This training plan is for a well trained competitive cyclist with a good level of endurance fitness and limited weekly training time of 7 to 8 hours.
Who this is not for: Sedentary person, someone coming back from injury or recreational cyclists. If you fall into this category then it would be best to consult a GP and a coach.
Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.
If you have any questions or looking for plan tailored to your needs then please ask via email - email@example.com or visit www.rideandrace.net
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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?