Description
FTP/Power Threshold Improvement 8 Weeks to Your Peak is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12 hours per week (excluding Rest Weeks). You will need to be able to devote up to 5 hours to training on one of your weekend days. This plan assumes that you will either be racing or riding hard on the weekend, so it includes three different weekend options.
This plan gives you the perfect taper, making sure you arrive at your event on form for the day you want to be your best.
FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.
Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.
Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee…
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training…
• Exclusive Membership to our private PCG Training Plan Facebook Group…
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities…
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Crushed the Mallorca 312! Thank you! –
Completed the Mallorca 312 yesterday in a time of 10 hours and 54 minutes, averaging 17.6 mph. Very happy with that! The 312 is an awesome event. Wanted to say thank you for the plan and words of advice. Would highly recommend your plans and will be in touch again once I’ve decided on my next cycling challenge! Felt good all the way around yesterday and got in some strong groups once the mountains were out of the way. Did some decent turns on the front and was dragging a few guys along towards the end. After the finish…. it was the best beer I’ve ever tasted!- Daniel M. – Mallorca
This Worked –
Etape Du Tour
I used this plan to train for the Etape Du Tour. What can I say about last week’s Etape Du Tour?! Awesome event. Despite some wet weather all went amazingly well.
The loose objective was to complete in sub 8 hrs., came in 7:00:37 and still had a little in the tank afterwards. All in all, my energy systems appeared to deliver throughout the entire course, especially through the heavy rainfall as we started climbing the Tourmalet, the descent relatively very cold and slow due to wet roads and some other riders crashing.
I strictly adhered to high zone 3, low zone 4 for the climbing, and kept thinking it was too low but stuck to it like a machine.
To reiterate further how well this all went, my overall NP for the entire 7hrs was 259W which give or take 2-3 watts was exactly what I should average over 7 hours and not the predicted 8 hrs. which was 245W and my original target.
Clearly I should have planned/paced for a short 7 hrs. All the best and thanks again!
Success –
I thought I would share some good news, half way thru your 8 weeks to peak event plan.
Actually, completed weeks 1- 3 then on the rest week (last week) I rested, Monday , Tuesday, Wednesday, Thursday (pre-race ride), on the Friday I raced a 16km (classic UK flat 10mile TT,) first time ever 19.59 min.!, 30mph ride (av. cadence 93 revs, av. 330 watts). I’m 72 kilos so not a power house, I was 12th out of a field of 150 riders, this was a great guide to form as I felt good, rested Saturday, (easy half hour on tandem with the wife!) And then raced again this Sunday felt superb (hilly roadman’s circuit TT 36km – won!!)
Thanks to your plan, my 20 min. field test has increased from 308 watts in January to 330 watts currently.
I will now pick up the plan again. I feel good and the unexpected victory has given me great morale for my actual target road race event in 4 weeks’ time.
Perfection –
The plan worked perfectly!
I’ve just got back from my trip (Raid Pyrennes) which was fantastic. Your Peak plan made it that much more enjoyable as I was one of the fitter riders in the group! I was a bit nervous that there wasn’t enough focus on climbing in the plan but it worked perfectly!
Pat Kapp –
Dear Hunter Allen: During the first and second weeks of June I participated in the 75-79 USACycling Masters Road Nationals in Augusta and the 75-79 NSGA Nationals in Birmingham. USAC: RR 3rd place; Crit 4th place. NSGA: 5K TT 13th, 20K RR 4th, 40K RR 4th. This was a result of the Peaks Coaching Group Training plans (1.3 Winter seasonal, 1.4 Spring Seasonal and 2.7 Power to Peak Event). I have never been so well prepared, thank you., Pat Kapp