02_Training Periodization Planner_v3
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Request edit perismission (top left)....or join fft.tips/group (for all sheets)
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)?
August8
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if you are racing multiple times, pick the first
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What month will you *start* training?October10
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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......Improver
....which is around
M 200-260 F 180-210 watts
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ABOUT YOUR TRAINING STYLE AND AVAILABILITY
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You would like to train as aAll rounder (Peak1hr)
......ie Criteriums, GC Specialist, Social rider
`
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How many hours per *day* do you want to train?
2hours/day10.0
hours/week
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2 hrs 00 mins 00 secs10 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
2days off5
days on
P = Peak power relative to other riders of similar FTP
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Approximate mean TSS748tss/week150
tss/training day
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86.5CTL/6wks
which is a Very hard training load
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RECOMMENDED TRAINING
1ST TRAINING MONTH =
OCTOBER
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: OCTOBER
ANNUAL PLAN
Z1Z2Z3TIDrTSSPhase
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
3March77.213.98.9Base694
Late Recovery Phase
8923.59011March69480.860634958
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74.9
z1 (74.9%) (low intensity)
4April75.712.411.9Base725
Early Build Phase
11893.29321April725110.9392388646
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>> Polarized <<10.4z2 (10.4%) (threshold)5May74.210.815Polarized757
Mid Build Phase
14862.99631May757141.02398077
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14.7
z3 (14.7%) (high intensity)
6June71.711.516.8Polarized782
Late Build Phase
15852.79841June782151.092731715
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Recommended TSS this month7July69.112.218.7Polarized808
Early Race Phase
17832.610051July808171.166602125
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>> 763 <<8August66.612.920.5Polarized834
Race Phase
18822.410261August834181.242888424
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9September70.811.617.6Polarized794
Late Race Phase
16842.79971
September
794161.126525551
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Z1%
74.9time-in-zone >7 hrs 29 mins 24 secs per/wk10October74.910.414.7Polarized763
Early Consolidation Phase
13872.99781October763131.04027729
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11November79.19.111.8Polarized732
Consolidation Phase
11893.19591
November
732110.957463449
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Z2%
10.4time-in-zone >1 hrs 02 mins 24 secs per/wk12December7911.29.8Base714
Late Consolidation Phase
9913.393101
December
71490.910954038
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1January78.813.47.8Base696
Early Recovery Phase
7933.591111January69670.8656025376
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Z3%
14.7time-in-zone >1 hrs 28 mins 12 secs per/wk2February78.715.55.8Base678
Recovery Phase
5953.789121
February
67850.8214089479
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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%97.0%
Hours: Match%
80.0%You will
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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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You should be able to print your plan using (top left)
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or screenshot it
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FFT Scientific Training Plans (20+):
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https://www.trainingpeaks.com/my-training-plans/fastfitnestips
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We invite you to Join:
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https://www.strava.com/clubs/fastfitnesstips
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https://www.patreon.com/fastfitnesstips
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Share this sheet:
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https://fft.tips/tpp3
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https://fft.tips/tiz2
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