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FastFitness New Shop is Open 🏬
https://www.cyclingapps.net/shop/shop-front/
validation
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Even Distribution Plan
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FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
Threshold Pyramid Plan
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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)?
275watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
1,75 hours/day10,5 hours/week
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1 hrs 45 mins 00 secs10 hrs 30 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
1days off6days on
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Do you want to separate out "sweet spot" training zone
yes
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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<< planSuperior
average efficiency
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TID is 78:10:12
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Estimated Weekly Training Load (TSS)
652,8tss/wkHard<< intensity
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select
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Estimated Training Kilometers
331,3km/wk331,33<< 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 Model
6 Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kj)HR Zonesaverough miles
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652,75108,79wattswatts@cranks7951 hrs 50 mins 10 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
6 hrs 12 mins 00 secs200,021 hrs 02 mins 00 secs33,346015140117561,72
Active Recovery: less than 65% HRMax
1514493 hrs 33 mins 35 secs30,19865372
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 36 mins 00 secs73,220 hrs 16 mins 00 secs12,20151208,7117135172,66Endurance: 65-75% HRMax179,851251 hrs 19 mins 56 secs32,58677879
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z2
Zone 3 (Moderate)
5 to 6Tempo: 76-90% FTP0 hrs 36 mins 00 secs44,650 hrs 06 mins 00 secs7,44208,7250135158,482,57Tempo: 75-88% HRMax229,35521 hrs 38 mins 05 secs36,22463519
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z2
Zone 4 (Moderate)
7 to 8Threshold: 91-105% FTP0 hrs 24 mins 00 secs41,440 hrs 04 mins 00 secs6,91250291,2158,416264,94Threshold: 88-90% HRMax270,6373 hrs 43 mins 00 secs38,92881689
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 48 mins 00 secs110,080 hrs 08 mins 00 secs18,35291,2332,5162171149,69VO2Max, 90-95% HRMax311,85795 hrs 03 mins 02 secs41,40888164
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z3
Zone 6(&7) (vHard)
9 to 10
Neuromuscular, 121% FTP or more
0 hrs 24 mins 00 secs183,340 hrs 04 mins 00 secs30,56332,51375171180136,60
Neuromuscular: 95-100% HRMax
569,1666667516 hrs 32 mins 32 secs53,80648884
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Zone SS (Sweetspot)
6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 30 mins 00 secsn/a0 hrs 05 mins 00 secsn/a242261,3154,8160,275,50Sweet Spot: 86-89% HRMax251,65
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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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