Increase your FTP in 8 wks- IREP Athletics by Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

Average Weekly Training Hours 09:23
Training Load By Week
Average Weekly Training Hours 09:23
Training Load By Week

CertsDesigned for: 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 physiological adaptations. Be prepared to work hard during the 8-weeks and you will make big gains.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
1:16:00
Bike Power/Lactic Threshold Test

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

Sample Day 2
1:00:00
1 hr (20 x 1 min Intervals)

Main Set 20 x 1 minute Intervals

Sample Day 3
1:30:00
1.5 hr rolling Z2-3

1.5 hr rolling terrain Z2-3. Be sure to find some hills along your route.

Sample Day 4
0:55:00
1hr w/ 2x15 blast

15 min Easy Zone 2
2x blast it all out 15 min / 5 min recovery
15min easy cooldown

Sample Day 5
1:00:00
1hour easy ride

1hr zone 2

Sample Day 7
3:00:00
3 hr Rolling Terrain Z2-3

3 hr rolling terrain. Keep it Zone2 - Zone 3. Be sure to select a route with some hills along the way.

Sample Day 56
1:16:00
Bike Power/Lactic Threshold Test

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

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.