The Next Level Hunter Allen FTP improvement
FTP/Power Threshold Improvement The Next Level 12 Weeks is a 12 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 – 17 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-1/2 – 5 hours to training on one of your weekend days.
If you have been stalled at your current threshold, if you haven’t seen much improvement this year, or if you are just ready to take your threshold to the next level, then this is the plan for you.
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.
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FYI, as per your recommendation, I completed the 12w training plan and my watts have gone up from 365w to 405w (20′ FTP test) !!! I actually tested my progress after 8w into the program 🙂 – my power went up by 40w!!!
Now I am about to do your 8w plan so lets see if I can improve my performance bit more 🙂
Robert Leever –
The Next Level Training Plan
So far so good! Just started this plan a little over 3 weeks ago and while I realize it takes longer than that to improve one’s FTP, I really like this plan. I like to one hard day, one easy day format, and then one longer ride on the weekend. I am seeing a nice steady progression in my CTL and so far I have been able to complete all my scheduled workout. I have a rest week coming up next week and I am looking forward to that. I think I will see a jump in my FTP when I start the next block of training the plan lays out.
The “Setting your FTP” instructions were very helpful, as was The Next Level article that came with the plan. The article was very informative and motivational. It really lets you know why you are doing what you are doing. Robert Leever
Great Improvements –
Next Level Spring Summary
Here’s a wrap on my improvements this spring after doing ‘The Next level’ plan:
age 44, current weight: 73.5 kg
20 minutes: 318 watt avg, new personal best
10 minutes: 322 watt avg, new personal best
5 minutes: did not test; still at 361 watts avg
1 minute: 661 watts avg, new personal best
30 seconds: did not test, still at 832 watts avg
20 seconds: did not test, still at 923 watts avg
15 seconds: 1021 watts avg, new personal best
10 seconds: 1095 watts avg, new personal best
5 seconds: 1126 watts avg, new personal best
1 second: 1172 watts avg, new personal best