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Winter Tri Training with FTP Focus

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Luke Dragstra

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a 10 week program made for Pain Cave Dwellers who want to start ramping up the intensity and make some gains in FTP and cycling ability in the winter months. The running intensity is much lower but we keep some volume in the runs. You will be surprised how your run form is at the end despite not doing a lot of hard running.
The program is beneficial for triathletes training for any distance. For short distance, increasing your FTP will directly improve your bike splits and most likely run splits as you will be fitter and stronger.
Longer distance athletes can benefit just as much because if you back off volume and increase your FTP, but then increase volume in the spring the xx% of FTP that you will race at will be a higher number of course if your FTP is higher.
So challenge yourself with this 10 week block. It doesn't require a tonne of time commitment and your will be at a new level once you are through it.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:15:00 02:00:00
Strength x2
00:55:00 00:40:00
Swim x2
00:10:00 01:00:00
Run x2
01:34:00 01:40:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:15:00 02:00:00
Strength
00:55:00 00:40:00
Swim
00:10:00 01:00:00
Run
01:34:00 01:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Luke Dragstra

dragstras.com

Comprehensive training Plans for all things Triathlon.
for fees and more information see http://www.dragstras.com/coaching


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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