This program is designed to specifically target increases ones Functional Threshold Power. The program will start with testing in week one to establish a baseline and will follow a 2 up and 1 down pattern culminating with a final FTP test to evaluate our results.
This plan will use various steady state and interval combos to tax the appropriate systems needed to stimulate beneficial phsyiological adaptations. Be prepared to work hard during the 8-weeks and you will make big gains.
Weekend rides up to 4hrs
This plan comes with enhancement add-ons which can be found at www.irepathletics.com
Scott Proscia, BS ATC M.Ed
Head Performance Coach
Anthony Ross, ATC CSCS
Head Strength and Conditioning Coach
Figure out your Functional Threshold Power/HR. Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals
Main Set 20 x 1 minute Intervals
1.5 hr rolling terrain Z2-3. Be sure to find some hills along your route.
15 min Easy Zone 2
2x blast it all out 15 min / 5 min recovery
15min easy cooldown
1hr zone 2
3 hr Easy Ride zone 2
3 hr rolling terrain. Keep it Zone2 - Zone 3. Be sure to select a route with some hills along the way.