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!