Simple + Self-Regulating Indoor FTP Plan
01-09-19, 06:57 PM
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Simple + Self-Regulating Indoor FTP Plan
Perform these workouts to improve your FTP:
4 x 4 at maximum sustainable intensity
4 x 8 at maximum sustainable intensity
Endurance Option A ==> 1 x whatever duration (up to target event duration) that will produce 5-10% cardiac drift at 70% LT
Endurance Option B (for riders who don't want to spend more than 90 minutes on a trainer) ==> 1 x 90 at whatever intensity that will produce 5-10% cardiac drift
Use RPE, HR and cardiac drift to find the workout frequency with/at which you can effectively cope/adapt
4 x 4 at maximum sustainable intensity
4 x 8 at maximum sustainable intensity
Endurance Option A ==> 1 x whatever duration (up to target event duration) that will produce 5-10% cardiac drift at 70% LT
Endurance Option B (for riders who don't want to spend more than 90 minutes on a trainer) ==> 1 x 90 at whatever intensity that will produce 5-10% cardiac drift
Use RPE, HR and cardiac drift to find the workout frequency with/at which you can effectively cope/adapt
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