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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?May5
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Your plan will start in the.......Late Build Phase ..you will have only2.08
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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 aroundM 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 aClimber (Peak2hrs)
......ie Tour Climber, Rouleur, Sportive rider
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How many hours per *day* do you want to train?1.1hours/day6.6
hours/week
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1 hrs 06 mins 00 secs6 hrs 36 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 TSS500tss/week83
tss/training day
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58.1CTL/6wks
which is a Quite Hard training load
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RECOMMENDED TRAINING
1ST TRAINING MONTH =
MAY
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: MAYANNUAL 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
2February74.915.49.7Low Pyramidal462
Late Recovery Phase
8924.79011February46280.8523548167
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69.1z1 (69.1%) (low intensity)3March73.614.112.3Low Pyramidal482
Early Build Phase
10904.39321March482100.9277491072
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>> Polarized <<13.9z2 (13.9%) (threshold)4April72.412.615Polarized503
Mid Build Phase
128849631April503121.010351379
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17z3 (17%) (high intensity)5May69.113.917Polarized521
Late Build Phase
14863.79841May521141.083956653
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Recommended TSS this month6June65.91519.1Polarized539
Early Race Phase
15853.410051June539151.160149612
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>> 521 <<7July62.616.321.1Polarized558Race Phase17833.210261July558171.243382832
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8August66.315.218.5Polarized533
Late Race Phase
15853.59971August533151.134464438
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Z1%
69.1time-in-zone >4 hrs 33 mins 38 secs per/wk9September69.714.316Polarized514
Early Consolidation Phase
13873.89781
September
514131.055024893
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10October73.413.213.4Polarized494
Consolidation Phase
11894.19591October494110.9745191247
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Z2%
13.9time-in-zone >0 hrs 55 mins 03 secs per/wk11November74.214.511.3Low Pyramidal480
Late Consolidation Phase
9914.393101
November
48090.9200659179
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12December75.315.69.1Base466
Early Recovery Phase
7934.691111
December
46670.867178101
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Z3%
17.0time-in-zone >1 hrs 07 mins 19 secs per/wk1January76.116.97Base453
Recovery Phase
6944.989121January45360.8194696482
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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:
Polarized Builder Plan (7hr/wk over 10 weeks) (TID = 70:10:20)
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TID: Match%98.0%Hours: Match%106.1%
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12w Plan Link
https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-196231/polarized-builder-plan-7hr-wk-over-10-weeks-tid-701020
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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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