FFT Training Periodization Planner [fft.tips/tpp]

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2	https://cyclingapps.net
3	https://cyclingapps.net	FFT Training Periodization Planner [fft.tips/tpp]
4	https://cyclingapps.net
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6		>> Works out your ideal training block, by month, throughout the year (periodization) <<
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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)?		July	7				Long Ride 1 (SAT)	2.50hr			Long Ride 2 (SUN)	1.00hr
11				if you are racing multiple times, pick the first
12		What month will you start training?		October	10				Recovery Day (MON)	0.00hr			Endurance Ride 1 (TUE)	1.50hr
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14		Your plan will start in the.......		Mid-Training Phase	...you will have....	9.0			Endurance Ride 2 (WED)	1.75hr			Threshold/HIT Ride (THUR)	1.25hr
15						months to train
16		YOUR EXPERIENCE							Recovery Day 2 (FRI)	0.00hr			TOTAL HOURS	8.00hr
17						FTP estimate
18		Your level of cycling experience......		Improver	....which is around....	M 200-260watts F 180-210 watts
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23		ABOUT YOUR TRAINING STYLE AND AVAILABILITY
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26		You would like to train as a		Ultra Cyclist (Peak6hrs)	......ie Iron Man Tri, 12hr,24hr		`
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28		How many hours/day do you want to train (on ave)?		2.00		8.0	hours/week
29				0.1		8 hrs 00 mins 00 secs
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31		Any days off from normal training per week (0 to 6)?		3	days off	4	days on							P = peak power relative to other riders of the similar FTP
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33		Approximate mean TSS		589	tss/week	147	tss/training day
34				allow 10s to recalculate		allow 10s to recalculate
35		RECOMMENDED TRAINING FROM OCTOBER							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		MONTHLY		TID for	OCTOBER				ANNUAL PLAN	Z1	Z2	Z3	TID Style	rTSS	Phase
38										Z1+Z2	Z3+Z4	Z5+Z6+Z7	intensity distribution	recommended/wk
39		This month's Training Intensity Distribution should be						2	February	80.4	12.2	7.4	Base	547	Late Recovery Phase		90	1	1	February	547
40					80.3	z1 (80.3%) (low intensity)		3	March	79.3	11	9.7	Base	570	Early Build Phase		93	2	1	March	570
41		>> Polarized <<			9.5	z2 (9.5%) (threshold)		4	April	78.3	9.7	12	Polarized	594	Mid Build Phase		96	3	1	April	594
42					10.2	z3 (10.2%) (high intensity)		5	May	76	10.5	13.5	Polarized	613	Late Build Phase		98	4	1	May	613
43		Recommended TSS this month						6	June	73.4	11.5	15.1	Polarized	633	Early Race Phase		100	5	1	June	633
44		>> 581 <<						7	July	71.1	12.3	16.6	Polarized	652	Race Phase		102	6	1	July	652
45								8	August	74.1	11.4	14.5	Polarized	624	Establish Phase		99	7	1	August	624
46			Z1%/wk	80.3	time-distribution	6 hrs 25 mins 26 secs	per/wk	9	September	77.2	10.5	12.3	Polarized	602	Initial Training Phase		97	8	1	September	602
47			time-in-zone >	time-in-zone per session = 0.89				10	October	80.3	9.5	10.2	Polarized	581	Mid-Training Phase		95	9	1	October	581
48			Z2%/wk	9.5	time-distribution	0 hrs 45 mins 36 secs	per/wk	11	November	80.7	10.8	8.5	Base	566	Consolidation Phase		93	10	1	November	566
49			time-in-zone >	time-in-zone per session = 0.06				12	December	81	12.2	6.8	Base	551	Early Recovery Phase		91	11	1	December	551
50			Z3%/wk	10.2	time-distribution	0 hrs 48 mins 58 secs	per/wk	1	January	81.5	13.4	5.1	Base	536	Recovery Phase		89	12	1	January	536
51			time-in-zone >	time-in-zone per session = 0.05
52						1.840356981
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54		THIS MONTH YOU SHOULD CONSIDER THIS PLAN:														MONTHLY TSS BUILD
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57		Our Closest plan is:		Ride 100km (62mi) Endurance Fondo Training Plan (8hr/wk/12wk) (TID = 80:5:10) + 2 rest days
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59		TID <> Plan Match%		98.0%
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61		12w Plan Link		https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-276945/ride-100km-62mi-endurance-fondo-training-plan-8hr-wk-12wk-tid-80510-2-rest-days
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63		No Match?		wrong duration/hours? email coaching@fastfitness.tips and we will make it
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65		1:1 Coaching?		https://fastfitness.tips
66				http://bit.ly/coachingflyer20
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70		Simplified Plan Options		view table
71		Email for 25% discount code
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