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https://cyclingapps.net
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https://cyclingapps.net
FFT Training Periodization Planner [fft.tips/tpp]
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https://cyclingapps.net
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>> Works out your ideal training block, by month, throughout the year (periodization) <<
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ABOUT YOUR TRAINING SEASON
2ND OPINION FROM JOE FRIEL
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This is how your training week should look according to Friel
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When do you want to *peak* (eg your main race)?
September9Long Ride 1 (SAT)3.00hrLong Ride 2 (SUN)1.50hr
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if you are racing multiple times, pick the first
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What month will you *start* training?July7Recovery Day (MON)0.00hrEndurance Ride 1 (TUE)1.50hr
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Your plan will start in the.......Late Build Phase ..you will have only2.0Endurance Ride 2 (WED)1.75hrEndurance Ride 3 (THUR)1.25hr
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months to train
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YOUR EXPERIENCEThreshold/HIT Ride (FRI)1.00hrTOTAL HOURS10.00hr
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FTP estimate
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Your level of cycling experience......Advanced
....which is around....
M 260-330watts F 210-260 watts
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ABOUT YOUR TRAINING STYLE AND AVAILABILITY
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You would like to train as aDistance Cyclist (Peak3hrs)
......ie 70.3 Triathlete, Century rider
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How many hours/day do you want to train (on ave)?
2.0010.0hours/week
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0.110 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
2days off5days on
P = peak power relative to other riders of the similar FTP
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Approximate mean TSS747tss/week149
tss/training day
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allow 10s to recalculate
allow 10s to recalculate
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RECOMMENDED TRAINING FROM JULY
RECOMMENDED ANNUAL PLAN
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Tells you how to train in which following zones Training over the whole year
% time-in-zone you should average (seiler zones vs coggan zones)
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MONTHLYTID for JULYANNUAL PLANZ1Z2Z3TID StylerTSSPhase
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Z1+Z2Z3+Z4
Z5+Z6+Z7
intensity distribution
recommended/wk
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This month's Training Intensity Distribution should be
4April78.88.113.1Polarized696
Late Recovery Phase
9011
April
696
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74.9
z1 (74.9%) (low intensity)
5May77.76.715.6Polarized726
Early Build Phase
9321May726
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>> Polarized <<6.3z2 (6.3%) (threshold)6June76.75.318Polarized755
Mid Build Phase
9631
June
755
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18.8
z3 (18.8%) (high intensity)
7July74.96.318.8Polarized777
Late Build Phase
9841July777
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Recommended TSS this month8August73.27.119.7Polarized799
Early Race Phase
10051
August
799
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>> 777 <<9September71.48.120.5Polarized821Race Phase10261
September
821
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10October73.97.618.5Polarized787
Establish Phase
9971
October
787
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Z1%/wk
74.9time-distribution7 hrs 29 mins 24 secs per/wk11November76.6716.4Polarized761
Initial Training Phase
9781
November
761
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time-in-zone >
time-in-zone per session = 0.8712December79.16.614.3Polarized736
Mid-Training Phase
9591
December
736
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Z2%/wk
6.3time-distribution0 hrs 37 mins 48 secs per/wk1January79.47.513.1Polarized718
Consolidation Phase
93101
January
718
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time-in-zone >
time-in-zone per session = 0.042February79.58.611.9Polarized700
Early Recovery Phase
91111
February
700
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Z3%/wk
18.8time-distribution1 hrs 52 mins 48 secs per/wk3March79.99.510.6Polarized682
Recovery Phase
89121
March
682
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time-in-zone >
time-in-zone per session = 0.09
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1.761721107
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THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
MONTHLY TSS BUILD
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Our Closest plan is:
Polarized Plus HIIT (10hr/wk over 12 weeks) (TID = 72:8:20) Advanced with 1 day off
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TID <> Plan Match%98.0%
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12w Plan Link
https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-201525/polarized-plus-hiit-10hr-wk-over-12-weeks-tid-72820-advanced-with-1-day-off#
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No Match?
wrong duration/hours? email coaching@fastfitness.tips and we will make it
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1:1 Coaching?https://fastfitness.tips
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http://bit.ly/coachingflyer20
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Simplified Plan Options
view table
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Email for 25% discount code
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