Advanced FTP Development Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

58:00 59TSS IF 0.78

Day 3

Rest Day OR Free-ride volume

Day 4

51:00 41TSS IF 0.7

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance with 3 x 1min

50:00 14TSS IF 0.69

Day 7

Active Recovery

48:00 32TSS IF 0.63

Week 2

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

01:05:00 64TSS IF 0.77

Day 3

01:00:00 55TSS IF 0.74

Day 4

Pure Strength #1

01:02:00 58TSS IF 0.75

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 32TSS IF 0.63

Day 7

Lactate Threshold #1

01:01:00 65TSS IF 0.8

Week 3

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

01:04:00 66TSS IF 0.79

Day 3

01:02:30 60TSS IF 0.76

Day 4

Pure Strength #2

01:03:30 56TSS IF 0.73

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 32TSS IF 0.63

Day 7

Lactate Threshold #2

59:00 63TSS IF 0.8

Week 4

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

01:04:00 72TSS IF 0.82

Day 3

01:06:20 61TSS IF 0.74

Day 4

Lactate Tolerance #1

54:00 65TSS IF 0.85

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance 12's #1

01:03:00 55TSS IF 0.73

Day 7

Threshold Power #1

01:04:00 79TSS IF 0.86

Week 5

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

01:00:00 65TSS IF 0.81

Day 3

01:03:00 65TSS IF 0.79

Day 4

Lactate Tolerance #2

01:02:00 78TSS IF 0.87

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance 12's #2

01:11:00 63TSS IF 0.73

Day 7

01:12:30 89TSS IF 0.86

Week 6

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

01:02:00 76TSS IF 0.86

Day 3

49:05 46TSS IF 0.75

Day 4

Anaerobic Capacity #2

01:05:00 74TSS IF 0.83

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 32TSS IF 0.63

Day 7

01:00:00 76TSS IF 0.87

Week 7

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

Sub Threshold CX 2min

54:00 78TSS IF 0.93

Day 3

59:35 54TSS IF 0.74

Day 4

Anaerobic Capacity #3

01:00:00 79TSS IF 0.89

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 32TSS IF 0.63

Day 7

01:01:00 79TSS IF 0.88

Week 8

Day 1

Active Recovery

48:00 32TSS IF 0.63

Day 2

Day 3

Aerobic 15's #1

01:10:00 63TSS IF 0.74

Day 4

Day 5

Active Recovery

48:00 32TSS IF 0.63

Day 6

Pre-FTP Session

46:20 42TSS IF 0.74

Day 7

MyWhoosh FTP Test

01:15:00 26TSS IF 0.62