Aerobic endurance/FTP builder (Base) Pwr

Average Weekly Training Hours 04:52
Training Load By Week
Average Weekly Training Hours 04:52
Training Load By Week

An 8 week progressive training plan designed to build appropriate aerobic endurance and increase functional threshold power (FTP) for cyclists and triathletes aiming to race in events lasting between 20 - 60 minutes who are using power measurement equipment. 1. Designed to start the preparation phase of a periodized annual plan 2. 5-6 hours per week assuming full time work commitments (evening indoor sessions during the week) 3. Done of a static trainer, rollers or outdoors, conditions allowing. 4. FTP test and the beginning and end of the 8 weeks to benchmark progress. 5. Includes active recovery. 6. Ideal base for 10 and 25 mile time trials, circuits races/crits, track endurance races and 40k tri legs. 7. Targeted and focused aerobic endurance training - not 'old school' winter junk miles.

Sample Day 1
0:50:00
FTP Benchmark test

Designed to set or test current FTP.

Sample Day 3
0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Sample Day 5
0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Sample Day 6
1:00:00
Easy hour (Power)

60 min spin on the road. Pick a familiar route. Z2 Power at 90 rpm. Dont worry if you stray in to Z3 but don't push it.

Sample Day 7
0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 8
0:51:00
Sweet spot session 2 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 10 minute intervals with 3 minute rests.

Sample Day 10
0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Richard Smith
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RideFast Coaching

RideFast Coaching is me. Rich Smith. Hello! I am a Level 3 Road and Time Trial coach and a Level 2 Track coach based in the UK.

Great, but what does that mean to you as a rider? Well, it means I am qualified & insured to prescribe individual day to day, week to week training backed with an annual plan, detailing what you need to be to achieve your cycling goals. I also coach advance techniques and tactics to riders interested in developing their road and time trial skills.