Cycling FTP Boost with Olympic Swim-Run Maintenance
Carrie Rucker, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 8 week plan is designed for the intermediate to advanced athlete who would like to increase functional threshold cycling power and speed. It is recommended that you are accustomed to cycling 3-4 days per week and have performed interval training in the past.
This plan will include two benchmark tests, one at the beginning of the training block and one at the end so you can see your FTP improvements. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include 4 cycling rides with three days of high intensity intervals. The first four weeks will target the VO2 max energy system, while the second four weeks will target the VO2 and lactate threshold energy systems. There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery. This plan will also include two maintenance swims, two easy effort runs, two strength training sessions, two foam rolling and stretching sessions and one day off.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email me at email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:15 hrs||1:18 hrs|
|0:55 hrs||0:30 hrs|
|0:42 hrs||0:20 hrs|
|0:47 hrs||0:30 hrs|
|0:56 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:15 hrs||1:18 hrs|
||0:55 hrs||0:30 hrs|
||0:42 hrs||0:20 hrs|
||0:47 hrs||0:30 hrs|
||0:56 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: