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If useful be super nice & support us on
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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)?April4
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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 Recovery Phase ...you will have....7.028
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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......Advanced....which is aroundM 260-330 F 210-260 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/day9.0
hours/week
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1 hrs 30 mins 00 secs9 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
1days off6days on
P = Peak power relative to other riders of similar FTP
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Approximate mean TSS673tss/week112
tss/training day
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77.9CTL/6wkswhich is a Hard 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: SEPTEMBERANNUAL 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
11November78.28.413.4Polarized628
Late Recovery Phase
7933.49011
November
62870.8698794236
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79z1 (79%) (low intensity)12December77.46.915.7Polarized654
Early Build Phase
8923.29321
December
65480.9433986864
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>> Polarized <<8.8z2 (8.8%) (threshold)1January76.55.518Polarized680
Mid Build Phase
10902.99631January680101.01990001
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12.2z3 (12.2%) (high intensity)2February74.66.419Polarized700
Late Build Phase
10902.89841February700101.080776394
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Recommended TSS this month3March72.67.320.1Polarized721
Early Race Phase
11892.610051March721111.146595677
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>> 632 <<4April70.78.221.1Polarized742Race Phase11892.510261April742111.214360357
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5May73.47.718.9Polarized710
Late Race Phase
10902.79971May710101.111876287
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Z1%
79.0time-in-zone >7 hrs 06 mins 36 secs per/wk6June767.316.7Polarized687
Early Consolidation Phase
9912.99781June68791.041006029
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7July78.76.814.5Polarized663
Consolidation Phase
8923.19591July66380.9695424468
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Z2%
8.8time-in-zone >0 hrs 47 mins 31 secs per/wk8August78.97.813.3Polarized647
Late Consolidation Phase
7933.293101August64770.9233116851
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9September798.812.2Polarized632
Early Recovery Phase
7933.491111
September
63270.8809959808
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Z3%
12.2time-in-zone >1 hrs 05 mins 53 secs per/wk10October79.19.811.1Polarized616
Recovery Phase
6943.689121October61660.8369532399
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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 = 79:8:13) with 2 rest days and big weekends
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TID: Match%100.0%Hours: Match%88.9%
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12w Plan Link
https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-197362/base-training-plan-8hr-wk-over-12-weeks-tid-79813-with-2-rest-days-and-big-weeke
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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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