FTP Increase 10-30W - Intermediate long course Triathlon

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FTP Increase 10-30W - Intermediate long course Triathlon


Powerlab - results based training plans with support.

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6 Weeks

Typical Week

3 Day Off, 5 Bike

Longest Workout

3:30 hrs bike

Plan Specs

triathlon ironman intermediate power based

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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Includes Structured Workouts

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

Learn More about Structured Workouts.


This plan not only works on your threshold but includes sessions to boost your VO2 max power which in turns lifts your FTP. So you will come away with a larger FTP and VO2 max.

This is the kind of email you can expect to receive from Training Peaks after your 6 week test.

FTP increase

Each week contains 2 weekday sessions that can be done on the road and are also able to be downloaded in erg or other format for your smart trainer or bike computer. Each weekend contains 1-2 longer endurance session to ideally do out on the road but are also in structured format to do on the trainer if you have extreme weather conditions. There is scope to do extra riding on the days in between. We suggest these rides be predominantly zone 2 so as to get aerobic benefits without inhibiting your performance for the planned sessions. Feel free to move sessions around to suit your run and swim sessions.

You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.

Before starting your FTP Increase plan it is crucial that you have an accurate FTP to train with that is applicable to the type/s of training that you will be doing.

If you will be training only indoors - then you should do your 20 minute test on the smart trainer and then set that FTP into your training software such as Zwift.

If you will be only training outdoors then you need to do your FTP test outdoors. Ideally on a consistent gradient road with no decline in it.

If you train a mixture of indoors and outdoors I strongly recommend you test both indoors and outdoors and have an FTP for each.

If you need to test both then please test indoors Tuesday this week then outdoor on Thursday and disregard Thursdays planned workout.

Do your best to perform all the intervals and prescribed efforts as best you can but if you can't complete an interval in a session try missing one interval and trying again after a longer recovery. If this still doesn't work you need to abandon the efforts and ride at an easy recovery intensity for the rest of the session to recover and be ready for the next workout.

Note: you don't fail a session if you don't complete it. Not everyone completes every single session to perfection. You are allowed to be human and have bad days here and there. This will sometimes happen when you are training hard and getting fatigued.

If you have any questions or concerns along the way please don't hesitate to contact me so I can fix the problem for you asap and ensure your best possible result from the plan.

If you would like to check us out first for peace of mind please visit www.powerlab.com.au

To your measured success,

Angus Harris 

Angus Harris Cycling Coach



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:48

Angus Harris

Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.

Sample Day 1

FTP test warm up protocol

For instructions on exporting a workout to use on your smart trainer or Garmin see instructions here: https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Sample Day 1

FTP test and cool down

FTP test

20 mins to achieve highest possible average power.

Pace it smart by holding back a little for the first 5 minutes. Then gradually build in to what you can only just sustain until 15 minutes. Then empty out everything you have in the final 5 minutes.

Make sure you press lap on your computer at the start and a few seconds after the finish of the test.
Cool down very easy for 10 minutes.

Your FTP will be 95% of your best 20 minute average power.

Enter this new FTP into your power training zones in training peaks and press save. All training will be based on this FTP value.

Sample Day 2

4* 10 minutes at 90% of FTP

4 sets of 10 mins at 90% of FTP with 5 min recoveries at 70%.

Aim to keep your cadence above 90rpm.

Sample Day 4

5 * 3 mins at 110% of FTP

5 sets of 3 mins at 110% of FTP with 5 min recoveries at 40%.

Aim to keep your cadence above 95rpm during the hard efforts

Sample Day 6

Endurance ride including 4 * 8 mins at FTP

Endurance ride aiming to hold 60-70%of FTP as much as possible - even on declines.

Within the ride randomly include 4 * 8 min efforts at FTP. Space them out by a minimum of 10 minutes and do them on inclines if possible.

Sample Day 8

3* 15 minutes at 90% of FTP

3 sets of 15 mins at 90% of FTP with 5 min recoveries at 70%.

Aim to keep your cadence above 90rpm.

Sample Day 10

7* 3 mins at 110% of FTP + 15 mins 85%

7 sets of 3 mins at 110% of FTP with 5 min recoveries at 40%.

Plus 15 mins at 85%

Aim to keep your cadence above 95rpm during the hard efforts

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