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)?
Maximum heart rate (HRmax)42
Almost pure HIIT
13
16
What is your measured maximum heart rate
177bpm
17
if you dont know try this link
18
Your current FTP (or best 60min watts)?
198watts
19
20
21
YOUR TRAINING AVAILABILITY
22
25
26
How many hours per *day* do you want to train?
1 hours/day4 hours/week
27
(eg 0.5 = 30mins)1 hrs 00 mins 00 secs4 hrs 00 mins 00 secs
28
29
Any days *off* from normal training per week (0 to 6)?
3days off4days on
30
31
Do you want to separate out "sweet spot" training zone
yes
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................................................
New Pyramidal Plan<< planVery-efficientSlightly inefficient
36
TID is ::
37
Estimated Weekly Training Load (TSS)
207.7tss/wkEasy<< intensity
38
select
39
Estimated Training Miles
65.4km/wk 65.44<< distance
40
select
41
YOUR TIME IN ZONE
42
Seiler0.20
43
3 Zone Model6 Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesave
rough miles
44
207.7251.93wattswatts@body2527 hrs 33 mins 42 secs
45
z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
1 hrs 50 mins 06 secs59.170 hrs 27 mins 31 secs14.7960108.740115213.88
Active Recovery: less than 65% HRMax
108.71152 hrs 33 mins 44 secs26.17276692
46
z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP0 hrs 44 mins 02 secs33.590 hrs 11 mins 01 secs8.40108.7150.3115133101.92Endurance: 65-75% HRMax129.5497 hrs 32 mins 10 secs28.24554424
47
z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP0 hrs 35 mins 14 secs43.710 hrs 08 mins 48 secs10.93150.3180133155.7103.99Tempo: 75-88% HRMax165.15442 hrs 28 mins 21 secs31.39940815
48
z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 19 mins 49 secs34.220 hrs 04 mins 57 secs8.56180209.7155.7159.369.01Threshold: 88-90% HRMax194.85267 hrs 28 mins 07 secs33.74314091
49
z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 08 mins 48 secs20.200 hrs 02 mins 12 secs5.05209.7239.4159.3168.135.35VO2Max, 90-95% HRMax224.55126 hrs 26 mins 51 secs35.89264734
50
z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 02 mins 12 secs16.820 hrs 00 mins 33 secs4.21239.4990168.117716.13Neuromuscular: 95-100% HRMax409.841 hrs 04 mins 30 secs46.63709479
51
Zone SS (Sweetspot)6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 19 mins 49 secsn/a0 hrs 04 mins 57 secsn/a164.6188.1152.2157.562.46Sweet Spot: 86-89% HRMax176.35
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