Olympic Triathlon Base Cycling FTP Improver

Average Weekly Training Hours 03:26
Training Load By Week
Average Weekly Training Hours 03:26
Training Load By Week

 


 



Don't dream of winning, train for it!


Designed for the INTERMEDIATE triathlete, this 6-week structured cycling base plan designed by Coach Yousif Alhajery, will Improve your cycling FTP.


Prior to using this plan, you should be able to:
• Bike: 90 minutes.


This training plan consists of:
1. 3 cycling workouts a week averaging 3-4hrs weekly.

2. Time efficient workouts that are designed to maximize training stimulus without spending hours and hours on the bike.

3. This training plan does not include swimming and running workouts, you can add them as you like.

Sample Day 1
0:25:00
34.8TSS
Ramp Test

How
⬥ continue to work through each 1 minute step and stop when you can no longer produce the required power.

⬥ Take the best 1min power (shown in workout analysis) that you achieved and multiply it by 0.75. This will be your new FTP that you use for all of the upcoming workouts, so be sure to update your FTP in TrainingPeaks

Extra Notes
⬥ Entire test should be seated
⬥ Stop only when your power fails not by choice but from a complete inability to produce the power(only the last minute is extremely hard)

Sample Day 3
0:55:20
64.8TSS
20sec Strength Bursts lvl3

Warm-Up
⬥ 18min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 7X (20sec seated sprints + 5min Z2)

Cool-Down
⬥ 5min Decreasing HR to Z1

Sample Day 5
1:25:00
93.7TSS
Sweet-Spot (10min/5min Blocks) lvl4

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 5X (10min @Sweet-Spot + 5min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Sample Day 8
0:53:00
58.2TSS
Sweet-Spot (6min/2min Blocks) lvl2

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 6X (6min @Sweet-Spot + 2min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Sample Day 10
0:55:20
64.8TSS
20sec Strength Bursts lvl3

Warm-Up
⬥ 18min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 7X (20sec seated sprints + 5min Z2)

Cool-Down
⬥ 5min Decreasing HR to Z1

Sample Day 12
1:30:00
95.3TSS
Continuous Tempo lvl2

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 75min in Tempo Zone3

Cool-Down
⬥ 5min Decreasing Power to Z1

Sample Day 15
0:59:00
68TSS
Sweet-Spot (12min/3min Blocks) lvl3

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 3X (12min @Sweet-Spot + 3min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Yousif Alhajery
|
Peak Academy

Why me?
⬥ ex-club swimmer & self-coached runner and triathlete since 2011.
⬥ Quality/Time effective training. (Husband/Father, Mechanical Engineer & competitive Triathlete)
⬥ Every day reader & fascinated in topics of endurance training & triathlon.