8 week FTP buster using key power workouts
8 week FTP buster using key power workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 8 week plan utilises key power workouts to help you build your Functional Power. I have used it successfully with countless athletes I work with around the World, and it cuts out most of the fluff typically found in generic FTP plans. I would recommend that the mid-week sessions are done on the trainer and the weekend sessions, particularly the Sunday rides be done outdoors. All the plans are written utilising Training Peaks structured workout features which means it is easily exported to your device so that you know what you are doing at all times. It is also easily exported to Zwift or other online training programs. Be sure to update your zones once you complete the initial test. The program revolves around 4 key sessions per week:
Tuesdays - FTP focus
Thursdays - Vo2 and anaerobic
Saturdays - Sweet spot and muscular endurance
Sundays - Longer aerobic mileage with steady state work
It is a plan that demands and rewards hard work - but if you want to go to the next level in your training, this is the sort of work that matters. Included are notes on improving strength and flexibility at home on the non-riding days. The plan can be used by any level of athlete, although if you are a beginner, you may find the longer mileage on the Sundays a bit too advanced and if so, do not go beyond 3 hours. I am confident that you will still see significant increases as a beginner.
Enjoy and good luck. Any questions or feedback, you can reach me at chris@pb3.com.au
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x4
|
07:59:00 | 05:00:00 |
Strength
x2
|
00:56:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
07:59:00 | 05:00:00 | |
|
00:56:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.