FFT periodization planner (alternative model) [fft.tips/tpp3]

	B	C	E	F	G	H	I	J	K	L	M	N	O	P	R	S	T	U	V	W	X	Y	Z	AA
1	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
2
3	FFT Training Periodization Planner [fft.tips/tpp3]
4
5					if busy go to this version
6	>> Works out your ideal training block, by month, throughout the year (periodization) <<				http://fft.tips/tpp
7
8	ABOUT YOUR TRAINING SEASON
9
10	When do you want to peak (eg your main race)?		August	8
11			if you are racing multiple times, pick the first
12	What month will you start training?		November	11
13
14	Your plan will start in the.......		Consolidation Phase	...you will have....	9.0	36
15					months to train	wks to train
16	YOUR EXPERIENCE
17					FTP estimate
18	Your level of cycling experience......		Advanced	....which is around	M 260-330 F 210-260 watts
19
21
22
23	ABOUT YOUR TRAINING STYLE AND AVAILABILITY
24
25
26	You would like to train as a		Climber (Peak2hrs)	......ie Tour Climber, Rouleur, Sportive rider		`
27
28	How many hours per day do you want to train?		3	hours/day	18.0	hours/week
29			3 hrs 00 mins 00 secs		18 hrs 00 mins 00 secs
30
31	Any days off from normal training per week (0 to 6)?		1	days off	6	days on							P = Peak power relative to other riders of similar FTP
32
33	Approximate mean TSS		1339	tss/week	223	tss/training day
34			154.2	CTL/6wks	which is a Neo-Pro training load
35	RECOMMENDED TRAINING		1ST TRAINING MONTH =		NOVEMBER			RECOMMENDED ANNUAL PLAN
36	Tells you how to train in which following zones							Training over the whole year		seiler zones vs coggan zones						Steady	Days
37	MONTHLY PLAN		TID:	NOVEMBER				ANNUAL PLAN	Z1	Z2	Z3	TID	rTSS	Phase	Intervals (%)	State	Off
38									Z1+Z2	Z3+Z4	Z5+Z6+Z7	intensity distribution	recommended/wk		% of sessions	% of sessions	per month
39	This month's Training Intensity Distribution should be						3	March	80.5	7.4	12.1	Polarized	1243	Late Recovery Phase	10	90	According to TSB	90	1	1	March	1243	10	0.8612135614
40				79.7	z1 (79.7%) (low intensity)		4	April	78.1	5.9	16	Polarized	1305	Early Build Phase	13	87	According to TSB	93	2	1	April	1305	13	0.949269716
41	>> Polarized <<			5.6	z2 (5.6%) (threshold)		5	May	75.5	4.5	20	Polarized	1371	Mid Build Phase	16	84	According to TSB	96	3	1	May	1371	16	1.047715846
42				14.7	z3 (14.7%) (high intensity)		6	June	74.3	5.7	20	Polarized	1405	Late Build Phase	16	84	According to TSB	98	4	1	June	1405	16	1.100325686
43	Recommended TSS this month						7	July	73.2	6.9	19.9	Polarized	1438	Early Race Phase	16	84	According to TSB	100	5	1	July	1438	16	1.152620594
44	>> 1323 <<						8	August	72	8.1	19.9	Polarized	1473	Race Phase	16	84	According to TSB	102	6	1	August	1473	16	1.209411507
45							9	September	74.6	7.2	18.2	Polarized	1413	Late Race Phase	15	85	According to TSB	99	7	1	September	1413	15	1.112891759
46		Z1%	79.7	time-in-zone >	14 hrs 20 mins 46 secs	per/wk	10	October	77.2	6.4	16.4	Polarized	1367	Early Consolidation Phase	13	87	According to TSB	97	8	1	October	1367	13	1.041611178
47							11	November	79.7	5.6	14.7	Polarized	1323	Consolidation Phase	12	88	According to TSB	95	9	1	November	1323	12	0.975637065
48		Z2%	5.6	time-in-zone >	1 hrs 00 mins 29 secs	per/wk	12	December	80.9	6.6	12.5	Polarized	1283	Late Consolidation Phase	10	90	According to TSB	93	10	1	December	1283	10	0.9175334698
49							1	January	82	7.7	10.3	Polarized	1245	Early Recovery Phase	8	92	According to TSB	91	11	1	January	1245	8	0.8639871942
50		Z3%	14.7	time-in-zone >	2 hrs 38 mins 46 secs	per/wk	2	February	83.2	8.7	8.1	Base	1207	Recovery Phase	7	93	According to TSB	89	12	1	February	1207	7	0.8120506959
51
52
53
54
55
56	RECOMMENDED TRAINING PLAN
57
58
59
60	MATCH WITH A SPECIFIC TRAINING PLAN...........THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
61													TSS load // monthly			% Interval (vs SteadyState) workouts // monthly
62
63	Our Closest plan is:		80:20 Polarized Seiler Plan (6hr/wk over 12 weeks) (TID = 80:4:16)
64
65	TID: Match%		99.0%	Hours: Match%	33.3%
66
67	12w Plan Link		https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-195823/8020-polarized-seiler-plan-6hr-wk-over-12-weeks-tid-80416
68
69	No Match?		wrong duration/hours? email coaching@fastfitness.tips and we will make it in trainingpeaks
70
71	Plan duration options		16w,12w,10w,8w
72
73	1:1 Coaching?		http://bit.ly/coachingflyer20
74
75	Online Coaching		https://www.facebook.com/groups/fastfitnesscoaching/										Recommended days off // monthly
76
77
78
79
80
81	Simplified Plan Options		Email re:TrainingPeaksPlan
82	Email for 25% discount code
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101