Display of Power 12 Weeks [FTP Builder]

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

The Display of Power FTP builder system is designed for a cyclist/triathlete that is training with power and wants to increase their FTP, (Functional Threshold Power) a key metric for racing performance. Ideal for those looking to improve their FTP in the off season. The system comes with the Display of Power eBook and The Performance Console of calculators. The three components provides the cyclist/triathlete with the knowledge base of the primary influences to cycling for racing performance as well as he steps to implement intensity zone specific workouts for targeted and measurable performance gains. Cycling workouts are designed with the TrainingPeaks workout builder. This allows for dynamic training targets and unambiguous understanding and error free execution. The cycling and functional strength workouts are designed to increase FTP by 20-25%.

Sample Day 1
0:50:00
55TSS
Build | FTP Test | Threshold

***Field Test***
Determine your Functional Threshold Power (FTP).
1) Warm up with an easy spin for 15 minutes.

2) Set your watch/head unit to display current and normalized power then begin the 20 minute test. (start your watch/head unit)

3) For 20 minutes, the objective is to rmaximize wattage. (highest gear and high cadence you can sustain on average). Build into it gradually and don't try to get it all in a short time otherwise you'll burn out quickly.

4) At 20 minutes stop your watch/head unit and save the data. then cool down for 15 minutes at a recovery pace.

Report back on the normalized watts number and the average heart rate for the 20 minute test.

Sample Day 2
0:30:00
Build | Basic Strength I | Functional Strength

**Build Focus: 3-5 Circuits, 12-15 Reps, Medium Weight

**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1

Dumbbell Incline Chest Press

Pull-up or Pulldown

Deadlift

Squat

Incline Crunch or Little Big

Sample Day 3
1:29:00
118.2TSS
Build | FTP Builder | Aerobic/Threshold

Warm Up
Tractor Pulls @ 130% of FTP for 1:30 then recover for 2 minutes, then:

3 minutes big gear STANDING
3 minutes big gear SITTING
3 minutes Recovery

Then repeat back at tractor pulls

Sample Day 4
0:35:00
23.9TSS
Build | Power Builder | Threshold

Power Builder: Trainer ride or outside

4 x 15 seconds all out power production w/15 second rest in between.

Sample Day 5
1:15:00
Build | Pain Cave | Aerobic Endurance

15 minute warm up

110%+ of FTP Intervals for 2:00.
Big gears. Cadence 55-65.

Shift gears and back to zone 3 effort for 13 Minutes.

Repeat 2 more times.

15 minute easy spin cool down

Sample Day 6
0:30:00
Build | Extreme Core I | Functional Strength

**Build Focus: 3-5 Circuits, 12-15 Reps, Medium Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/ExtremeCore1

Alternating Dumbbell Chest Press (preferably on stability ball)

Single Leg Romanian Deadlift

Single Leg Layout One Arm Dumbbell Row (stick one leg out behind you as you
perform a dumbbell row)

Single Leg Squat (use bench or ball behind you as a support)

Alternating Dumbbell Curl to Overhead Press
Woodchopper or Around the World

Sample Day 7
1:00:00
61.4TSS
Build | Challenge Workout | Threshold

10:00 warmup at an easy pace, 80-95 rpm

12:00 drills done as (1:00 right leg, 1:00 both legs, 1:00 left leg, 1:00 both legs)

3:00 moderate intensity and high cadence (around 90-100 rpm and Zone 3)
1:00 easy pace

3:00 hard gear, grinding at 60 rpm cadence
1:00 easy pace

Each set 3x

Cool Down

Tony Rich
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