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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)?
power (watts)12
Almost pure HIIT
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What is your measured maximum heart rate
180bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
220watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
1.5 hours/day7.5 hours/week
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(eg 0.5 = 30mins)1 hrs 30 mins 00 secs7 hrs 30 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................................................
FFT Beginner plan<< planVery-efficient
Somewhat Inefficient
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TID is 75:20:5
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Estimated Weekly Training Load (TSS)
422.6tss/wkModerate<< intensity
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select
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Estimated Training Miles
139.3km/wk 139.34<< distance
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select
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YOUR TIME IN ZONE
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Seiler0.21
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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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422.5884.52wattswatts@body5382 hrs 09 mins 44 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
3 hrs 45 mins 00 secs120.980 hrs 45 mins 00 secs24.2060120.840117377.15Active Recovery: less than 65% HRMax120.82466 hrs 17 mins 45 secs27.40328664
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 52 mins 30 secs85.830 hrs 22 mins 30 secs17.17120.8167117135224.64Endurance: 65-75% HRMax143.91330 hrs 44 mins 47 secs29.57214184
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z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP0 hrs 56 mins 15 secs69.790 hrs 11 mins 15 secs13.96167200135158.4143.23Tempo: 75-88% HRMax183.5739 hrs 38 mins 35 secs32.8730271
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z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 33 mins 45 secs58.290 hrs 06 mins 45 secs11.66200233158.4162101.39Threshold: 88-90% HRMax216.5476 hrs 54 mins 40 secs35.32675458
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 15 mins 45 secs36.130 hrs 03 mins 09 secs7.2323326616217154.53VO2Max, 90-95% HRMax249.5236 hrs 44 mins 10 secs37.5771404
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z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 06 mins 45 secs51.560 hrs 01 mins 21 secs10.31266110017118042.65Neuromuscular: 95-100% HRMax455.3333333131 hrs 49 mins 47 secs48.82584007
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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/a193.6209154.8160.20.00Sweet Spot: 86-89% HRMax201.3
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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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