FTP Builder - Beginner - 4 weeks - 4-6 hrs per week (Zwift / Indoor Compatible)
FTP Builder - Beginner - 4 weeks - 4-6 hrs per week (Zwift / Indoor Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The FTP Builder Training Plan - Beginner
- 4-week plan - 4-6 hours per week total training time (Max volume in a week 5hr 12mins).
- This plan is inclusive of a testing week before and after - this allows for accurate measuring of improvement.
- Testing protocols include a 20-minute test + Endurance baseline test.
- A power meter and HR monitor are recommended for this plan. At least one is a necessity.
This plan is perfect for anyone looking to gain cycling fitness in the 20-minute to 1-hour power range and improve endurance + energy efficiency. Like all our programs, this training plan is science-based and incorporates weekly progressive overload.
Using a mixture of Z2 and sub-threshold training sessions, the benefits of this plan are:
- Increased lactate threshold (LT1) - ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.
- Increased FTP - Improve your maximum 1-hr power output + Watts per kg (W/kg).
- Increased endurance - Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
04:29:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:29:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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