**In structured workout format so you can use on your smart trainer**
Grandmasters 65+ Zwift Spring FTP/Threshold Improvement plan 12 weeks
ATHLETE LEVEL: Intermediate-Advanced
TYPE: Zwift or Smart trainer Cyclist
HOURS: 12-18 hours per week
TARGET RESULTS: Grandmasters Spring 65+ years old
ABOUT THE PLAN:
Our Spring plans build on the fitness you maintained and hopefully gained over the winter and incorporates FRC (Functional Reserve Capacity) work that you will need for early season races and rides. We will work on your NP (Neuromuscular Power)/Sprinting and your short AC (Anaerobic Capacity) Power, which are two important training zones you need for those early season events.
Of course, you’ll continue improving your FTP (Functional Threshold Power) with more and more work right at your FTP with some of my favorite FTP Workouts!
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.
Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, Rouvy, FullGaz and more. Simply click “Export” after building and saving your workout and select the proper file format for more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
This Grandmaster’s plan is built for athlete’s age 65 and older. It takes into account that as we age our bodies need more rest. This plan takes into account the important work:rest ratio that Hunter has come up after having worked with over 500 Grandmasters in the past 20 years.
This 12-week spring training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This 12-week spring training plan is for a cyclist or triathlete can train from 12 to 18 hours a week, has been cycling for at least two to three years, and is excited about really getting faster and improving their racing category.
This plan is specifically made for spring training and has options for racing on the weekends or group rides. This plan has 3 different weekend options built in.
*Please note that the hours in the sample plan reflect the total hours for the 3 weekend options.
The goal of this plan is to increase your threshold and be ready to ride or race strong on the weekends.
To get the most out of this plan it is important that you go through the testing protocols listed in the bonus week (at the end of the plan) in order to make sure of your threshold range. Please read the accompanying documents in attached as well.
Go for it! You are going to do awesome!
W-15U: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
MS1: FTP Builder Intervals. Complete 2 x 15-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 15. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
CD: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
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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Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.