Winter Tri Training with FTP Focus


Luke Dragstra

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10 Weeks

Typical Week

3 Bike, 2 Strength, 2 Swim, 2 Run

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:40 hrs run

Plan Specs

triathlon ironman intermediate advanced power based tss based

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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.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:54
Training Load By Week
Average Weekly Training Hours: 05:54
Average Weekly Breakdown

Luke Dragstra

Comprehensive training Plans for all things Triathlon.
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Back to Plan Details

Sample Day 1

4's and 2's

Sample Day 2

ben bål Överkropp

Sample Day 3

Moderate Distance

Sample Day 4

Cadence set 1 - condensed version

Sample Day 4

benstyrka - medium

Sample Day 5

3x5x100 hard pace

WarmUp: 150 pull for form, 150 swim easy, 100 kick.
5 x 100 hard (20” rest).
50 kick easy.
5 x 100 hold 1st set pace (30”rest).
50 kick easy.
5 x 100 hold 1st set pace (40” rest).
CoolDown: 100 kick easy, 300 pull for form.

Sample Day 9

Ford Bronco

HI DEE HO and welcome! I hope you just chugged a can or red bull or a red bull copy: no messing around - 4x4min hard, plain and simple so fire up. Build the warm up, do some short sprints and get right down to business.

Winter Tri Training with FTP Focus

$79.00 - Buy Now