ABCDEFGHIJKLMNOPQR
1
https://cyclingapps.net
FastFitness New Shop is Open 🏬
https://www.cyclingapps.net/shop/shop-front/
validation
2
https://cyclingapps.net
Even Distribution Plan
3
https://cyclingapps.net
FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
Threshold Pyramid Plan
4
https://cyclingapps.net
New Pyramidal Plan
5
Polarized 80:20 Plan
6
**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
7
High Volume Low Intensity (HVLI) Plan
8
ESSENTIAL SETUP VARIABLES
FFT Beginner Plan
9
Professional Pyramid Plan
12
Should ZONES to be made from heart rate or power (watts)?
power (watts)12
Almost pure HIIT
13
16
What is your measured maximum heart rate
196bpm
17
if you dont know try this link
18
Your current FTP (or best 60min watts)?
270watts
19
20
21
YOUR TRAINING AVAILABILITY
22
25
26
How many hours per *day* do you want to train?
1.5 hours/day9 hours/week
27
(eg 0.5 = 30mins)1 hrs 30 mins 00 secs9 hrs 00 mins 00 secs
28
29
Any days *off* from normal training per week (0 to 6)?
1days off6days on
30
31
Do you want to separate out "sweet spot" training zone
no
32
this makes sweetspot its own zone with separate calculation for it
33
WHICH TRAINING PLAN?
34
plans are shown on next"graphical" tabPhysiological efficiencyTime Efficiency
35
Choose your training plan................................................
Polarized 80:20 Plan<< planVery-efficientSlightly inefficient
36
TID is ::
37
Estimated Daily Training Load (TSS)
77.9tss/dayQuite Hard<< intensity
38
select
39
Estimated Training Kilometers
38.7km/day38.74<< distance
40
select
41
YOUR TIME IN ZONE
42
Seiler0.22
43
3 Zone Model6 Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesave
rough miles
44
467.1977.86wattswatts@body6508 hrs 29 mins 21 secs
45
z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
4 hrs 07 mins 42 secs133.090 hrs 41 mins 17 secs22.1860148.240127.4401.46Active Recovery: less than 65% HRMax148.22967 hrs 52 mins 49 secs29.95360787
46
z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 39 mins 05 secs75.550 hrs 16 mins 31 secs12.59148.2204.9127.4147191.30Endurance: 65-75% HRMax176.551281 hrs 08 mins 36 secs32.32514163
47
z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP1 hrs 19 mins 16 secs98.300 hrs 13 mins 13 secs16.38204.9245.4147172.5195.17Tempo: 75-88% HRMax225.151139 hrs 21 mins 00 secs35.93436356
48
z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 44 mins 35 secs76.970 hrs 07 mins 26 secs12.83245.4285.9172.5176.4129.53Threshold: 88-90% HRMax265.65688 hrs 43 mins 58 secs38.61721782
49
z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 19 mins 49 secs45.440 hrs 03 mins 18 secs7.57285.9326.4176.4186.266.35VO2Max, 90-95% HRMax306.15325 hrs 36 mins 24 secs41.07769841
50
z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 04 mins 57 secs37.840 hrs 00 mins 50 secs6.31326.41350186.219630.27Neuromuscular: 95-100% HRMax558.8105 hrs 46 mins 33 secs53.37767178
51
Zone SS (Sweetspot)6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 44 mins 35 secsn/a0 hrs 07 mins 26 secsn/a237.6256.5168.6174.4120.46Sweet Spot: 86-89% HRMax247.05
52
53
54
55
You should be able to print your plan using (top left)
56
57
58
FFT Scientific Training Plans (50+):
59
60
https://fft.tips/peaks
20% off our trainingpeaks plans using coupon "youtube"
61
62
We invite you to Join:
63
64
https://www.strava.com/clubs/fastfitnesstips
65
66
https://www.patreon.com/fastfitnesstips
67
68
FFT Science based Coaching
69
70
https://fastfitness.tips
71
72
https://www.facebook.com/groups/fastfitnesscoaching/
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106