Intermediate 8-Week Cycling-Specific FTP Boosting Plan - Zwift Compatible
Intermediate 8-Week Cycling-Specific FTP Boosting Plan - Zwift Compatible
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Overview
This is an intermediate cycling-specific functional threshold power (FTP) boosting plan designed to help cyclists or triathletes improve their threshold fitness. This training plan is prescribed and individualized based on power, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to cycle indoors or outdoors. This training plan includes structured workouts that allow you to sync it with training platforms, like Zwift, so that you can follow along to workouts on your preferred training platform indoors or outdoors (if you use head units like a Wahoo Element). This plan is designed for "intermediate" athletes that have a history of at least 6-10 months of consistent training on the bike with at least 2-3 bike sessions per week and at least some prior experience with using power to guide training on the bike. Finally, it is recommended that the athlete has the ability and basic competency to bike without pain. This is plan that can be utilized during the off-season to improve cycling-specific threshold fitness or during any period of the year in which the athlete would want to increase threshold fitness for a competitive event.
Additionally, this plan can also be used in conjunction with other training sessions you may have as a cyclist (e.g., strength sessions, cross-training sessions, etc.) or as a multi-sport athlete (e.g., swim sessions, run sessions, strength sessions, etc.). However, it can also be done as a stand-alone training plan if that is how you prefer to utilize it.
Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike can be used)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x3
|
04:15:00 | 02:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
04:15:00 | 02:30:00 |
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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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