This plan is designed to help athletes that train with power raise their Functional Threshold Power. Three bikes per week are designed to raise your FTP and your ability to hold FTP for longer periods. The swim and run workouts are set up to keep those sports steady, so you won't lose fitness there. Weeks range from 9:30-12 hours. It is built in two blocks with an easy week in the middle for recovery. There are two FTP tests. The first sets your current FTP, then the last will show the gains in your FTP. This plan can be used year round for any athlete that wants to focus on increasing their ability to bike hard.
WU: 200 - 8 lengths MS: 10x50 - swim drill for 25, swim normal for 25 (on 15 secs rest) In order: Finger tip drag, Right arm, Left Arm, Fist drill, Anchor drill - repeat Then swim an easy 300 focusing on good form. Next swim 10x50 again repeating the above. CD: 300 easy focusing on form
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave power for the 30' TT? What was your HR and cadence?
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Warm up well for at least 20'. Include some high RPM spinning. The main set is 2 x 20' at 85% of your FTP, with 10' rest between in your recovery power zone. Keep your RPM's high with a smooth pedal stroke. Warm down for at least 20' Try to keep your power output steady. Your cadence should be between 75 and 90 RPM's.
WU: 300 & then 4x50 catch up stroke on 20"rest.
MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace +/- 3". Then 4x100 kick, on 15" rest. CD: 200.
Transition to run as quickly as possible.
Let your legs come around then push into upper zone 2 effort. Be fluid and smooth.