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Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Advanced

Browse More Plans

Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach
4.29 (7)

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


YOUR SHORTCUT TO FAST Peaks Coaching Group

Epic Spring FTP/Power Threshold Improvement & Race Prep 8 Weeks Advanced is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 11:50-15:25 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-7:30 hours to training on your weekends.

Our Spring plans build on the fitness you maintained and hopefully gained over the winter and incorporates FRC (Functional Reserve Capacity) work that you will need for early season races and rides. We will work on your NP (Neuromuscular Power)/Sprinting and your short AC (Anaerobic Capacity) Power, which are two important training zones you need for those early season events.

Of course, you’ll continue improving your FTP (Functional Threshold Power) with more and more work right at your FTP with some of my favorite FTP Workouts!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
• Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

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Still have questions? E-mail Hunter Allen



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How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Hunter Allen Yoga

Strength00:30:00
Yoga is a great way of stretching and strengthening the muscles. As part of today’s recovery plan, complete the Hunter Allen Yoga Video Workout.
Details
Tuesday

NP Microbursts 7 x 8 min x 15 sec (1:55)

Bike01:56:20177 TSSStructured Workout
WU: 15-20 minutes working into ENDURANCE ZONE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 7 x 8-minute sets of “micro intervals,” during which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval sets. Rest for 5 minutes of easy spinning between sets.
-------
CD: 15-20 minutes of easy spinning in your ACTIVE RECOVERY ZONE (Power Z1, HR Z1, RPE <2).
Details
Wednesday

ENDURANCE & TEMPO 1 x 45 (2:30)

Bike02:30:00149 TSSStructured Workout
WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
-------
MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Thursday

ENDURANCE & VO2 4 x 4 (1:30)

Bike01:30:00108 TSSStructured Workout
WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
--------
MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 4-minute VO2 Max Intervals at 106% - 115% of FTP (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in between.
Interval Cadence: 75-85 RPM
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Friday

ACTIVE RECOVERY (:45)

Bike00:45:0023 TSSStructured Workout
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.
Details

PCG Core, Balance and Plyometric Workout (CBP)

Strength01:00:00
Today is about MAINTAINING functional strength and balancing your body. Complete the PCG “CBP” program.
Details
Saturday

ENDURANCE, AC 10 x 90 & TEMPO 1 x 30 (3:45)

Bike03:45:00274 TSSStructured Workout
WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-----------
MS1: Ride to a hill of 5% - 8% grade then do 10 x 90-second Hill Climb Intervals at max effort. Complete the first 75 seconds of each interval seated and in a larger gear then normal, then stand, and power the last 15 seconds. Recover for 3 minutes between intervals. Ride easy for 10 minutes after the last interval then do MS2:
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MS2: Complete 1 x 30-minute Tempo effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
--------------
Ride all other time at Endurance (Power Z2, HR Z2, RPE 2-3)!
-----------------
CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Sunday

ENDURANCE with Bursts 10 x 10 (3:00)

Bike03:00:00178 TSSStructured Workout
WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
---------
CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:59:00 04:00:00
Strength x2
01:30:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
10:59:00 04:00:00
Strength Strength
01:30:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

View all Training Plans by this Coach
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  • 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.

Still have questions about this plan?
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