POWER THRESHOLD: Improve your FTP Weeks 1-16 Int/Adv
POWER THRESHOLD: Improve your FTP Weeks 1-16 ****NEW**** (Workout Builder format)
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to
http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export This 16 week training plan is made for cyclists or triathlete who trains with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is for the athlete can train from 9 to 13 hours a week, has just started in cycling, and is excited about improving. You can put in between 2-5 hours on one of your weekend days. The goal of the plan is to increase your threshold and also increase your endurance in the 16 week period. Before beginning you should be able to complete a 30 mile ride and you would like to be able to complete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly how to best use your training method. To get the most out of this plan, it's important that you go through the testing information on day one in order to know exactly where your threshold stands. Best of luck! You can do it!
Workout #1: Bike
Planned Time: 1:30:00
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Workout #2: Custom
It's your first day of your new training plan! ------ Congratulations on taking a positive step towards improving your cycling! This plan will really make a difference but YOU have to do the work! Trust in my plan for you and I know you will make significant improvements in just 8 weeks. ------ Each workout has been designed to build on the previous ones, so all workouts are important. ------ Make sure that you have read the attached document (click on the paperclip in the top right hand corner). It's important that you understand why you are doing the workout as well as just getting out there and doing it! The document also contains testing protocol. ------ Also be sure to check out the instructional video that explains how to set your training zones within TrainingPeaks. The video can be found here: http://youtu.be/nn4mVHpbBEM ------ Make it a great week! You are on the right track!
Workout #3: Bike
Now it’s time for you to set some goals! 1-3 goals a week. Write them down! Remember – these are to keep you feeling focused. Make sure you put some thought into what you want to achieve this week.
Workout #4: Other
IMPORTANT: Watch the attached video on how to set your FTP in TrainingPeaks as this will allow you to continually update your training zones. Follow this link for the video: http://youtu.be/nn4mVHpbBEM
Workout #5: Bike
Planned Time: 1:47:00
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs. ------- MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL) for 30 seconds. ------- CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday - Friday, 9am - 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.