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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)?
June6Long Ride 1 (SAT)2.50hrLong Ride 2 (SUN)1.25hr
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if you are racing multiple times, pick the first
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What month will you *start* training?January1Recovery Day (MON)0.00hrEndurance Ride 1 (TUE)1.25hr
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Your plan will start in the.......Late Recovery Phase ...you will have....5.0Endurance Ride 2 (WED)1.50hr
Threshold/HIT Ride (THUR)
1.00hr
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months to train
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YOUR EXPERIENCERecovery Day 2 (FRI)0.00hrTOTAL HOURS7.50hr
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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 aTimetrialist (Peak40min)
......ie 10k, 40k TT, Sprint & Olympic Tri
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How many hours/day do you want to train (on ave)?
1.57.5hours/week
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0.17 hrs 30 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 TSS577tss/week115tss/training day
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allow 10s to recalculate
allow 10s to recalculate
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RECOMMENDED TRAINING FROM JANUARY
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 JANUARYANNUAL 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
1January72.111.816.1Polarized537
Late Recovery Phase
9011
January
537
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72.1
z1 (72.1%) (low intensity)
2February71.69.818.6Polarized559
Early Build Phase
9321
February
559
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>> Polarized <<11.8z2 (11.8%) (threshold)3March71.17.921Polarized581
Mid Build Phase
9631
March
581
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16.1
z3 (16.1%) (high intensity)
4April68.4922.6Polarized600
Late Build Phase
9841
April
600
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Recommended TSS this month5May661024Polarized619
Early Race Phase
10051May619
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>> 537 <<6June63.311.125.6Polarized639Race Phase10261
June
639
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7July66.510.622.9Polarized610
Establish Phase
9971July610
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Z1%/wk
72.1time-distribution5 hrs 24 mins 27 secs per/wk8August69.610.320.1Polarized589
Initial Training Phase
9781
August
589
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time-in-zone >
time-in-zone per session = 0.849September72.99.817.3Polarized567
Mid-Training Phase
9591
September
567
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Z2%/wk
11.8time-distribution0 hrs 53 mins 06 secs per/wk10October72.91116.1Polarized554
Consolidation Phase
93101
October
554
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time-in-zone >
time-in-zone per session = 0.0811November72.712.414.9Polarized541
Early Recovery Phase
91111
November
541
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Z3%/wk
16.1time-distribution1 hrs 12 mins 27 secs per/wk12December72.713.613.7Polarized528
Recovery Phase
89121
December
528
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time-in-zone >
time-in-zone per session = 0.08
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1.750165435
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THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
MONTHLY TSS BUILD
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Our Closest plan is:
Virgile's Polarized Builder Plan (7hr/wk over 12 weeks)
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TID <> Plan Match%97.0%
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12w Plan Link
Virgile's Polarized Builder Plan (7hr/wk over 12 weeks)
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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
Email re:TrainingPeaksPlan
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Email for 25% discount code
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