ABCDEFGHIJKLMNOPQRSTUVW
1
2
https://cyclingapps.net
3
https://cyclingapps.net
FFT Training Periodization Planner [fft.tips/tpp]
4
https://cyclingapps.net
5
6
>> Works out your ideal training block, by month, throughout the year (periodization) <<
7
8
 ABOUT YOUR TRAINING SEASON
2ND OPINION FROM JOE FRIEL
9
This is how your training week should look according to Friel
10
When do you want to *peak* (eg your main race)?
June6Long Ride 1 (SAT)2.50hrLong Ride 2 (SUN)1.25hr
11
if you are racing multiple times, pick the first
12
What month will you *start* training?January1Recovery Day (MON)0.00hrEndurance Ride 1 (TUE)1.25hr
13
14
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
15
months to train
16
 YOUR EXPERIENCERecovery Day 2 (FRI)0.00hrTOTAL HOURS7.50hr
17
FTP estimate
18
Your level of cycling experience......Advanced....which is around....
M 260-330watts F 210-260 watts
19
21
22
23
ABOUT YOUR TRAINING STYLE AND AVAILABILITY
24
25
26
You would like to train as aTimetrialist (Peak40min)
......ie 10k, 40k TT, Sprint & Olympic Tri
`
27
28
How many hours/day do you want to train (on ave)?
1.57.5hours/week
29
0.17 hrs 30 mins 00 secs
30
31
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
32
33
Approximate mean TSS577tss/week115tss/training day
34
allow 10s to recalculate
allow 10s to recalculate
35
RECOMMENDED TRAINING FROM JANUARY
RECOMMENDED ANNUAL PLAN
36
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)
37
MONTHLYTID for JANUARYANNUAL PLANZ1Z2Z3TID StylerTSSPhase
38
Z1+Z2Z3+Z4
Z5+Z6+Z7
intensity distribution
recommended/wk
39
This month's Training Intensity Distribution should be
1January72.111.816.1Polarized537
Late Recovery Phase
9011
January
537
40
72.1
z1 (72.1%) (low intensity)
2February71.69.818.6Polarized559
Early Build Phase
9321
February
559
41
>> Polarized <<11.8z2 (11.8%) (threshold)3March71.17.921Polarized581
Mid Build Phase
9631
March
581
42
16.1
z3 (16.1%) (high intensity)
4April68.4922.6Polarized600
Late Build Phase
9841
April
600
43
Recommended TSS this month5May661024Polarized619
Early Race Phase
10051May619
44
>> 537 <<6June63.311.125.6Polarized639Race Phase10261
June
639
45
7July66.510.622.9Polarized610
Establish Phase
9971July610
46
Z1%/wk
72.1time-distribution5 hrs 24 mins 27 secs per/wk8August69.610.320.1Polarized589
Initial Training Phase
9781
August
589
47
time-in-zone >
time-in-zone per session = 0.849September72.99.817.3Polarized567
Mid-Training Phase
9591
September
567
48
Z2%/wk
11.8time-distribution0 hrs 53 mins 06 secs per/wk10October72.91116.1Polarized554
Consolidation Phase
93101
October
554
49
time-in-zone >
time-in-zone per session = 0.0811November72.712.414.9Polarized541
Early Recovery Phase
91111
November
541
50
Z3%/wk
16.1time-distribution1 hrs 12 mins 27 secs per/wk12December72.713.613.7Polarized528
Recovery Phase
89121
December
528
51
time-in-zone >
time-in-zone per session = 0.08
52
1.750165435
53
54
THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
MONTHLY TSS BUILD
55
56
57
Our Closest plan is:
Virgile's Polarized Builder Plan (7hr/wk over 12 weeks)
58
59
TID <> Plan Match%97.0%
60
61
12w Plan Link
Virgile's Polarized Builder Plan (7hr/wk over 12 weeks)
62
63
No Match?
wrong duration/hours? email coaching@fastfitness.tips and we will make it
64
65
1:1 Coaching?https://fastfitness.tips
66
http://bit.ly/coachingflyer20
67
68
69
70
Simplified Plan Options
Email re:TrainingPeaksPlan
71
Email for 25% discount code
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97