Advanced FTP Development Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

58:00 50TSS IF 0.72

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 39TSS IF 0.69

Day 7

Active Recovery

48:00 31TSS IF 0.63

Week 2

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

01:05:00 63TSS IF 0.77

Day 3

01:00:00 51TSS IF 0.72

Day 4

Pure Strength #1

01:02:00 55TSS IF 0.73

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 31TSS IF 0.63

Day 7

Lactate Threshold #1

01:01:00 59TSS IF 0.77

Week 3

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

01:04:00 65TSS IF 0.79

Day 3

01:02:30 52TSS IF 0.71

Day 4

Pure Strength #2

01:03:30 54TSS IF 0.72

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 31TSS IF 0.63

Day 7

Lactate Threshold #2

59:00 61TSS IF 0.79

Week 4

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

01:04:00 70TSS IF 0.81

Day 3

01:06:20 60TSS IF 0.74

Day 4

Lactate Tolerance #1

54:00 61TSS IF 0.83

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance 12's #1

01:03:00 54TSS IF 0.72

Day 7

Threshold Power #1

01:04:00 77TSS IF 0.85

Week 5

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

01:00:00 64TSS IF 0.81

Day 3

01:03:00 60TSS IF 0.76

Day 4

Lactate Tolerance #2

01:02:00 75TSS IF 0.85

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance 12's #2

01:11:00 62TSS IF 0.73

Day 7

01:12:30 87TSS IF 0.85

Week 6

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

01:02:00 74TSS IF 0.85

Day 3

49:05 44TSS IF 0.74

Day 4

Anaerobic Capacity #2

01:05:00 70TSS IF 0.81

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 31TSS IF 0.63

Day 7

01:00:00 75TSS 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 73TSS IF 0.91

Day 3

59:35 54TSS IF 0.74

Day 4

Anaerobic Capacity #3

01:00:00 77TSS IF 0.88

Day 5

Rest Day OR Free-ride volume

Day 6

Active Recovery

48:00 31TSS IF 0.63

Day 7

01:01:00 79TSS IF 0.88

Week 8

Day 1

Active Recovery

48:00 31TSS 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 31TSS IF 0.63

Day 6

Pre-FTP Session

46:20 40TSS IF 0.73

Day 7

MyWhoosh FTP Test

01:15:00 46TSS IF 0.61