This plan is for you with little time to train who wants to increase your FTP and cycling performance. This plan is power based and fits best doing indoors, but is also fine to do outdoors.
Over the last few years more and more research and science suggest that shorter intervals and intervalls with higher power spikes is far more efficient to increase VO2max, threshold and cycling performance than longer continuous intervalls. That's exactly what this plan is built upon. You will do a mix of both, but with a focus on higher power.
Each week contains about 4 hours of riding in total divided on 3 sessions. The first and last week contains a FTP test to calculate your training zones and help you train with the right intensity. During the weekdays you will do 2 interval sessions and have a longer endurance ride in the weekend. The interval sessions is between 1 hour and 1 hour 15 minutes in length, while the endurance session is 2 hours. But feel free to extend the endurance ride if you have energy and time. Remember to listen to your body, if you feel tired its better to shorten it to have energy for the intervals the following week.
All my traningplans are 3rd party (eg. Zwift) compatible
Feel free to contact me if you have any questions.
I offer pre made and customized training plans to everyone from beginner to competitive athletes. From a couple of week to long term plans. These are based on the latest sport science and the principles in training physiology. After knowing your goals, what you want to achieve and how you are able to train. I will map your physiological profile to find your strengths and weaknesses so we can make a customized training plan to reach your goals without affecting work, family or other hobbies.