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https://cyclingapps.net
FastFitness New Shop is Open 🏬
https://www.cyclingapps.net/shop/shop-front/
validation
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https://cyclingapps.net
Even Distribution Plan
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https://cyclingapps.net
FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
Threshold Pyramid Plan
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https://cyclingapps.net
New Pyramidal Plan
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Polarized 80:20 Plan
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**NEW 50% off** a PDF training plan based on your inputs here: https://www.cyclingapps.net/coaching/order-personalized-adaptive-training-plan/
click link for plan
SweetSpot Skewed Training
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High Volume Low Intensity (HVLI) Plan
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ESSENTIAL SETUP VARIABLES
FFT Beginner Plan
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Professional Pyramid Plan
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Should ZONES to be made from heart rate or power (watts)?
Running threshold heart rate (LTHR)32
Almost pure HIIT
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What is your lactate threshold heart rate from a run
188bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
300watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
2 hours/day10 hours/week
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(eg 0.5 = 30mins)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 off5days on
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Do you want to separate out "sweet spot" training zone
no
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this makes sweetspot its own zone with separate calculation for it
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WHICH TRAINING PLAN?
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plans are shown on next"graphical" tabPhysiological efficiencyTime Efficiency
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Choose your training plan................................................
New Pyramidal Plan<< planSuper-efficientSlightly inefficient
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TID is ::
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Estimated Weekly Training Load (TSS)
566.0tss/wkHard<< intensity
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select
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Estimated Training Miles
30.5miles/day30.52<< distance
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select
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YOUR TIME IN ZONE
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Seiler0.22
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3 Zone Model6 Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesave
rough miles
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565.98113.20wattswatts@body8253 hrs 02 mins 16 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
5 hrs 00 mins 00 secs161.251 hrs 00 mins 00 secs32.2560164.740159.8630.81Active Recovery: <85% LTHR164.73763 hrs 27 mins 23 secs31.3621365
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP2 hrs 00 mins 00 secs91.530 hrs 24 mins 00 secs18.31164.7227.7159.8163.5300.58Endurance: 85-89% LTHR196.21624 hrs 32 mins 46 secs33.84470968
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z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP1 hrs 36 mins 00 secs119.080 hrs 19 mins 12 secs23.82227.7272.7163.5178.6306.65Tempo: 90-94% LTHR250.21444 hrs 43 mins 23 secs37.6229964
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z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 54 mins 00 secs93.240 hrs 10 mins 48 secs18.65272.7317.7178.6189.9203.51Threshold: 95-99.9% LTHR295.2873 hrs 19 mins 19 secs40.43156626
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 24 mins 00 secs55.040 hrs 04 mins 48 secs11.01317.7362.7189.9199.3104.24 VO2Max: 100-102% LTHR340.2412 hrs 52 mins 15 secs43.00736768
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z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 06 mins 00 secs45.830 hrs 01 mins 12 secs9.17362.71500199.3225.647.56Neuromuscular: 103-106% LTHR620.9134 hrs 07 mins 11 secs55.88319726
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Zone SS (Sweetspot)6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 00 mins 00 secsn/a0 hrs 00 mins 00 secsn/a174.8285161.7182.40.00Sweet Spot: 93%-97%229.9
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You should be able to print your plan using (top left)
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FFT Scientific Training Plans (50+):
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https://fft.tips/peaks
20% off our trainingpeaks plans using coupon "youtube"
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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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FFT Science based Coaching
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https://fastfitness.tips
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https://www.facebook.com/groups/fastfitnesscoaching/
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