Ciclismo | 🔸Plan de Entrenamiento FTP – Nivel 2 (Intermedio)
Ciclismo | 🔸Plan de Entrenamiento FTP – Nivel 2 (Intermedio)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Este plan de 9 semanas está diseñado para ciclistas con cierta base que buscan mejorar su FTP con una estructura más exigente y consistente.
🔹 ¿Qué incluye este plan?
✅ Semana 1: Evaluación del FTP y Definición de Zonas
Antes de empezar, realizarás una semana de valoración para determinar tu FTP y establecer tus zonas de entrenamiento.
✅ 8 Semanas de Entrenamiento Estructurado
5-6 sesiones semanales: 2-3 días entre semana y entrenos más largos el fin de semana.
Duración progresiva: Entre 8 y 11 horas semanales, con carga ajustada estratégicamente.
Trabajo específico: Sweet Spot, umbral, fuerza-resistencia y esfuerzos controlados para mejorar la eficiencia.
🔹 ¿Para quién es este plan?
✔️ Ciclistas con algo de experiencia en entrenamientos estructurados.
✔️ Deportistas con más tiempo disponible que buscan mejorar su FTP y resistencia.
✔️ Quienes quieren progresar en esfuerzos prolongados y subidas sostenidas.
📈 Resultados esperados
✔️ Aumento del FTP y mayor eficiencia en esfuerzos largos.
✔️ Mayor resistencia a la fatiga y adaptación a intensidades medias-altas.
✔️ Mejor control del esfuerzo y optimización del rendimiento en entrenos y competiciones.
🎯 Un plan perfecto para ciclistas que buscan dar un salto de nivel con una carga de trabajo equilibrada.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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
x5
|
09:43:00 | 03:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:43:00 | 03:30:00 | |
|
|
—— | —— |
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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