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Winter Tri Training with FTP Focus

Author

Luke Dragstra

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

triathlon ironman intermediate advanced power based tss based

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:14 hrs 2:00 hrs
0:55 hrs 0:40 hrs
0:10 hrs 1:00 hrs
1:34 hrs 1:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:14 hrs 2:00 hrs
0:55 hrs 0:40 hrs
0:10 hrs 1:00 hrs
1:34 hrs 1:40 hrs

Training Load By Week


Luke Dragstra

dragstras.com

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

Sample Day 1

2800m
65TSS
4's and 2's

Sample Day 2

0:30:00
20TSS
ben bål Överkropp

Sample Day 3

0:40:00
41.1TSS
Moderate Distance

Sample Day 4

0:40:00
48.9TSS
Cadence set 1 - condensed version

Sample Day 4

0:30:00
20TSS
benstyrka - medium

Sample Day 5

2400m
90TSS
3x5x100 hard pace

WarmUp: 150 pull for form, 150 swim easy, 100 kick.
MS:
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.
Total—2400

Sample Day 9

0:58:20
69.5TSS
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.

$79.00 - Buy Now