FTP Gainz
FTP Gainz
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
THE BRIDGE Endurance
Length
11 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
11-week cycling training plan focused on FTP maximization
* Increase FTP power
* Increase time at FTP
The program:
*Week 1 will give you some time to get into the rhythm of things or recover from previous training.
*Week 2 will include a Ramp and 30-minute FTP tests. Tests are tools that we can use to asses our current physical abilities and direct our efforts towards our adaptation goals.
*Weeks 3-5 consist of the first training block(Block #1), focusing on lactate shuttle capacity and increasing time near or at threshold power, with a longer Zone 2 ride on the weekend.
*Week 6 will allow your body to recovery from Block #1 with a few days of complete rest and some low intensity rides.
*Weeks 7-9 make up Block #2, where we aim to maintain TIZ (Time In Zone) at FTP, and increase TIZ at intensities right above FTP with shorter but intense efforts, with a longer Zone 2 ride on the weekend.
*Week 10 is our second recovery block, which will allow your body to recovery from Block #2 with a few days of complete rest and some low intensity rides.
*Week 11 is Test week again; lets see those FTP Gainz!
Good luck!
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
07:57:00 | 04:05:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:57:00 | 04:05:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
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- 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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$114.74 USD for the first year, billed yearly.