Minimalist Indoor FTP Plan

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.

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