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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
197bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
290watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
3 hours/day9 hours/week
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(eg 0.5 = 30mins)3 hrs 00 mins 00 secs9 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
4days off3days 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................................................
Polarized 80:20 Plan<< planSuperiorSlightly inefficient
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TID is 78:10:12
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Estimated Daily Training Load (TSS)
195.8tss/dayHard<< intensity
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select
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Estimated Training Kilometers
43.6km/day43.59<< 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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587.37195.79wattswatts@body7323 hrs 34 mins 00 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
5 hrs 34 mins 48 secs179.931 hrs 51 mins 36 secs59.9860159.2401281,144.13Active Recovery: less than 65% HRMax159.24138 hrs 22 mins 41 secs30.90186796
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 26 mins 24 secs65.900 hrs 28 mins 48 secs21.97159.2220.1128148351.73Endurance: 65-75% HRMax189.651152 hrs 30 mins 44 secs33.34815346
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z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP0 hrs 32 mins 24 secs40.190 hrs 10 mins 48 secs13.40220.1263.6148173.3168.20Tempo: 75-88% HRMax241.85480 hrs 26 mins 33 secs37.0711903
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z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 21 mins 36 secs37.290 hrs 07 mins 12 secs12.43263.6307.1173.3177.3132.31Threshold: 88-90% HRMax285.35344 hrs 12 mins 22 secs39.83867694
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 43 mins 12 secs99.060 hrs 14 mins 24 secs33.02307.1350.6177.3187.1304.95VO2Max, 90-95% HRMax328.85732 hrs 16 mins 15 secs42.37679227
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z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 21 mins 36 secs165.000 hrs 07 mins 12 secs55.00350.61450187.1197278.29Neuromuscular: 95-100% HRMax600.2475 hrs 45 mins 24 secs55.06443177
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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/a255.2275.5169.4175.30.00Sweet Spot: 86-89% HRMax265.35
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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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