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