Endurance Sports University FTP Challeng (5 weeks) - By Elite Coach Ryan Riell

Average Weekly Training Hours 06:42
Training Load By Week
Average Weekly Training Hours 06:42
Training Load By Week
Sample Day 1
1:04:59
*Bike Testing- 20' FTP Test

*Bike Testing- 20' FTP Test* . WU: 15' easy then 5x1' at >100 RPM w/ 1' easy rec then 5' easy MS: 20' all out TT. Find a course that minimizes turns, turn-arounds and traffic lights. Make sure the power meter is functional and ready. Make sure you don't start out to hard and fail at the end of the TT. CD: 15' easy . 95% of your average power for the 20' TT is your new FTP

Sample Day 2
1:00:00
Bike- Z1/2 Ride

Bike- Z1/2 Ride . *This is NOT a recovery ride, it's an aerobic endurance session* . Ride in Z1/2 (Z1 is <55% of FTP, Z2 is 56-75% of FTP) on a flat or gently rolling course . This might seem like a simple workout but there is a definite purpose for staying in Z1/2... it is essential that you stay in Z1/2. . Work on keeping your cadence over 90 the entire ride . Make sure your HR monitor and/or power meter if charged and functioning

Sample Day 3
1:00:00
Bike- Z1 Recovery Ride

*Optional*
.
Ride 1h in Z1, staying light on the pedals and spinning- this is a recovery ride.

Sample Day 4
1:30:00
*Bike Testing- 20km TT

WU: 15-20' Z2
MS: 20 km max effort
CD: 10-15' Z2/3
.
Stay light on the pedals with a cadence over 90 and in the aerobars for the 20k effort

Sample Day 5
1:00:00
Bike- Z1 Recovery Ride

*Optional*
.
Ride 1h in Z1, staying light on the pedals and spinning- this is a recovery ride.

Sample Day 6
1:30:00
Bike- Z5 Intervals (8x2')

WU: 15' loosen then 5x1' spin ups to 100 RPM or more, followed by 1' easy spin then 5' easy MS: 8x2' Z5 w/ 1' easy spin rec. Your goal is to maintain the highest mean power output you can over the full interval CD: fill in the remaining time in Z2/3 . In the main set, focus on keeping your cadence over 85 RPM in the aero position. Focus on controlled breathing and a smooth pedal stroke.

Sample Day 7
1:15:00
Bike- Z3 Intervals (3x10') [1:15]

Bike- Z3 Intervals (3x10') [1:15] . WU: 10-15 minute loosen MS: 3x10' Z3 w/ 5' easy spin between each CD: fill in the remaining time in Z2 . The goal of this workout is to increase muscular endurance. We will accomplish this by staying in Z3 for the interval- make sure you look at the power and/or HR zones.