Minimalist Indoor FTP Plan
Typical Analytical
Posts: 165
Perform 4 x 4 at maximum sustainable intensity (MSI). If you find that, toward the end of the fourth interval, you have another interval in you then add an interval + increase power next time so that you will be at MSI.
Perform 4 x 8 at maximum sustainable intensity. Do more if you can, i.e. if you are feeling exceptionally strong during the first interval, you might decide to shoot for 3 x 12 from the get-go instead. Alternatively, you could try to add an interval at the end but that would mean a pretty big jump from 32 minutes to 40 minutes. Either way, be sure to increase power next time so that you will be at MSI.
Perform 1 x 90 at whatever intensity will produce 5-10% cardiac drift. I find that if I get it right then I will begin to look forward to the end of the workout with about 20% to go.
Find the workout / rest week frequency with/at which you can effectively cope/adapt by monitoring fatigue via RPE, HR, cardiac drift, RHR, mood, motivation, sleep quality, etc.
Perform 4 x 8 at maximum sustainable intensity. Do more if you can, i.e. if you are feeling exceptionally strong during the first interval, you might decide to shoot for 3 x 12 from the get-go instead. Alternatively, you could try to add an interval at the end but that would mean a pretty big jump from 32 minutes to 40 minutes. Either way, be sure to increase power next time so that you will be at MSI.
Perform 1 x 90 at whatever intensity will produce 5-10% cardiac drift. I find that if I get it right then I will begin to look forward to the end of the workout with about 20% to go.
Find the workout / rest week frequency with/at which you can effectively cope/adapt by monitoring fatigue via RPE, HR, cardiac drift, RHR, mood, motivation, sleep quality, etc.
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Comments
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How is that minimalist?0
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OnTheRopes wrote:How is that minimalist?
Minimal complexity.0 -
What rest between efforts?0
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A minimal complexity ftp plan would be
2-3 2x20 sessions a week with some endurance riding.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
KingstonGraham wrote:What rest between efforts?
3 minutes for 4 x 4 ; 2 minutes for 4 x 80 -
NapoleonD wrote:A minimal complexity ftp plan would be
2-3 2x20 sessions a week with some endurance riding.
I'm going for minimum + practical and effective.0 -
" if you are feeling exceptionally strong during the first interval".
I'm sure most people feel strong on the first interval, going harder might tip you over the edge at the start, surely better to ramp it up in the later intervals?Trainer Road Blog: https://hitthesweetspot.home.blog/
Cycling blog: https://harderfasterlonger.wordpress.com/
Blog: https://supermurphtt2015.wordpress.com/
TCTP: https://supermurph.wordpress.com/0 -
That would be fine, absolutely. By exceptionally strong I mean even stronger than normal for that workout. But yeah, there's no reason to overdo it so turning it up later is perfectly fine with adjustments upward for subsequent workouts being most important.0
