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If useful be super nice & support us on
https://www.patreon.com/fastfitnesstips
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FFT Training Periodization Planner [fft.tips/tpp3]
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if busy go to this version
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>> Works out your ideal training block, by month, throughout the year (periodization) <<
http://fft.tips/tpp
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 ABOUT YOUR TRAINING SEASON
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When do you want to *peak* (eg your main race)?July7
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if you are racing multiple times, pick the first
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What month will you *start* training?September9
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Your plan will start in the.......
Early Consolidation Phase
 ...you will have....10.040
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months to train
wks to train
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 YOUR EXPERIENCE
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FTP estimate
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Your level of cycling experience......Beginner....which is aroundM <200 F <150 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 per *day* do you want to train?1.5hours/day6.0
hours/week
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1 hrs 30 mins 00 secs6 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
3days off4days on
P = Peak power relative to other riders of similar FTP
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Approximate mean TSS442tss/week111
tss/training day
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51.4CTL/6wks
which is a Moderate training load
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 RECOMMENDED TRAINING
1ST TRAINING MONTH =
 SEPTEMBER
RECOMMENDED ANNUAL PLAN
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Tells you how to train in which following zones
Training over the whole year
seiler zones vs coggan zones
SteadyDays
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MONTHLY PLANTID:
SEPTEMBER
ANNUAL PLANZ1Z2Z3TIDrTSSPhase
Intervals (%)
StateOff
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Z1+Z2Z3+Z4
Z5+Z6+Z7
intensity distribution
recommended/wk
% of sessions
% of sessions
per month
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This month's Training Intensity Distribution should be
2February77.414.97.7Base415
Late Recovery Phase
4964.59011February41540.8805631565
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76.1z1 (76.1%) (low intensity)3March77.512.79.8Base430
Early Build Phase
5954.29321March43050.945368719
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>> Base <<13.2z2 (13.2%) (threshold)4April77.510.512Polarized446
Mid Build Phase
6943.99631April44661.017030633
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10.7z3 (10.7%) (high intensity)5May77.59.413.1Polarized457
Late Build Phase
7933.79841May45771.06781672
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Recommended TSS this month6June77.68.414Polarized467
Early Race Phase
8923.610051June46781.115059592
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>> 452 <<7July77.77.215.1Polarized477Race Phase8923.410261July47781.163325037
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8August76.910.212.9Polarized462
Late Race Phase
7933.79971August46271.091310335
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Z1%
76.1time-in-zone >4 hrs 33 mins 58 secs per/wk9September76.113.210.7Base452
Early Consolidation Phase
6943.89781
September
45261.044578749
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10October75.316.28.5Base442
Consolidation Phase
59549591October44250.9988697373
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Z2%
13.2time-in-zone >0 hrs 47 mins 31 secs per/wk11November76.116.47.5Base430
Late Consolidation Phase
4964.293101
November
43040.945368719
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12December76.616.86.6Base420
Early Recovery Phase
4964.491111
December
42040.9019093674
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Z3%
10.7time-in-zone >0 hrs 38 mins 31 secs per/wk1January77.317.15.6Base409
Recovery Phase
3974.789121January40930.8552851525
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 RECOMMENDED TRAINING PLAN
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MATCH WITH A SPECIFIC TRAINING PLAN...........THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
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TSS load // monthly
% Interval (vs SteadyState) workouts // monthly
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Our Closest plan is:
Base Training Plan (8hr/wk over 12 weeks) TID = 75:15:10
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TID: Match%99.0%Hours: Match%133.3%
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12w Plan Link
https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-197058/base-training-plan-8hr-wk-over-12-weeks-tid-751510
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No Match?
wrong duration/hours? email coaching@fastfitness.tips and we will make it in trainingpeaks
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Plan duration options16w,12w,10w,8w
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1:1 Coaching?
http://bit.ly/coachingflyer20
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Online Coaching
https://www.facebook.com/groups/fastfitnesscoaching/
Recommended days off // monthly
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Simplified Plan Options
Email re:TrainingPeaksPlan
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Email for 25% discount code
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