Beginner FTP Builder Early base

Week 1

Day 1

MyWhoosh FTP Test

01:15:00 26TSS IF 0.62

Day 2

Cadence Changers #1

42:00 29TSS IF 0.64

Day 3

51:00 49TSS IF 0.76

Day 4

Torque Changers #1

58:57 68TSS IF 0.83

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

Low Cadence Steps #1

01:01:00 61TSS IF 0.78

Day 7

Endurance with max bursts

51:30 49TSS IF 0.75

Week 2

Day 1

Day 2

01:00:00 63TSS IF 0.79

Day 3

Cadence Changers #1

42:00 29TSS IF 0.64

Day 4

Torque Changers #1

58:57 68TSS IF 0.83

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

Low Cadence Steps #2

01:05:00 67TSS IF 0.78

Day 7

Endurance with max bursts

51:30 49TSS IF 0.75

Week 3

Day 1

Day 2

Endurance with Short Sprints

01:02:00 118TSS IF 1.07

Day 3

Cadence Changers #2

48:00 34TSS IF 0.65

Day 4

Torque Changers #2

01:07:06 85TSS IF 0.87

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

01:00:00 68TSS IF 0.83

Day 7

Endurance with max bursts

51:30 49TSS IF 0.75

Week 4

Day 1

Day 2

Endurance with Short Sprints

01:02:00 118TSS IF 1.07

Day 3

Cadence Changers #2

48:00 34TSS IF 0.65

Day 4

01:00:00 68TSS IF 0.83

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

45:00 47TSS IF 0.79

Day 7

MyWhoosh FTP Test

01:15:00 26TSS IF 0.62

Week 5

Day 1

Day 2

Day 3

01:06:00 77TSS IF 0.84

Day 4

Capacity Pyramid #1

01:10:00 85TSS IF 0.85

Day 5

Day 6

Push and Pull #1

01:06:00 75TSS IF 0.83

Day 7

01:00:00 0TSS IF 0

Week 6

Day 1

Day 2

Over Under Efforts #1

49:30 54TSS IF 0.81

Day 3

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 4

Capacity Pyramid #1

01:10:00 85TSS IF 0.85

Day 5

01:00:00 0TSS IF 0

Day 6

Push and Pull #2

01:12:00 83TSS IF 0.83

Day 7

01:00:00 0TSS IF 0

Week 7

Day 1

Day 2

Over Under Efforts #2

54:00 63TSS IF 0.84

Day 3

Endurance with Short Sprints

01:02:00 118TSS IF 1.07

Day 4

Capacity Pyramid #1

01:10:00 85TSS IF 0.85

Day 5

Day 6

Push and Pull #3

01:16:00 89TSS IF 0.84

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84

Week 8

Day 1

Day 2

Over Under Efforts #2

54:00 63TSS IF 0.84

Day 3

Endurance with Short Sprints

01:02:00 118TSS IF 1.07

Day 4

Low Cadence efforts and MAP efforts

01:01:55 66TSS IF 0.8

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

45:00 47TSS IF 0.79

Day 7

MyWhoosh FTP Test

01:15:00 26TSS IF 0.62