2.9 - POWER: The Next Level by Hunter Allen

Average Weekly Training Hours 12:53
Training Load By Week
Average Weekly Training Hours 12:53
Training Load By Week

This 12 week wattage, heart rate, and rate of perceived exertion based training plan is for the athlete that really wants to go to the next level in their threshold.

If you have been stalled at your current threshold, if you haven't seen much improvement this year, or if you are just ready to take your threshold to the next level then this is the plan for you.

It's based on all the experience and knowledge of training that I give to my personal clients. It is not easy. The next level never is.

If you REALLY want to improve your FTP and go to the next level in your cycling then this is your plan.

We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

You will need between 12-17 hours a week of training time to complete this plan.

Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.

Push yourself harder than before and learn more about your body and how it responds to the training.

Sample Day 1
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 2
1:30:00
CLASSIC FTP INTERVALS 3 x 10 Min

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) During this warm-up, compete 1 x 5 Minute Effort at (or just below) FTP zone (Power Z4, HR Z4, RPE 4-5, then spin for 5 minutes easy before starting MS1,
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MS1: FTP Builder Intervals. Complete 3 x 10-minute FTP Intervals in your FTP zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 4
1:45:00
CLASSIC FTP INTERVALS 4 x 10 Min

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 4 x 10-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 6
5:00:00
ENDURANCE Ride with FTP Intervals

WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride in your Endurance (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 20-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Cadence: 85-105.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.