FTP Builder – 10 weeks

Your Training Plan includes:

1. 10 weeks – day by day training plan, including structured workouts, days off, rest cycles, gradual increase in loads
2. Structured workouts (power or HR measurement) – you can download any workout on Garmin / Wahoo / Zwift (automatic synchronization) and follow the tips while doing the training in real time
3. Instructions on how to adjust plan if you: miss the workout, want to .change the workout, what in case of poor weather, recommendations to ride indoors, when training is considered completed, change cycling training to another
4. PDF guide – suggested screen fields (heart rate + power measurement)
5. Calculation of zones – spreadsheet
6. The way of implementing power profile and hear rate tests
7. Table describing the training zones used in the plan (Z1-Z7) along with the description of feelings and intensity ranges (HR / W)

FTP Builder – 10 weeks

The workouts in this training plan are primarily aimed at increasing the power generated at the FTP threshold through intentional trainings and CTL build. The plan includes tests for measuring the current FTP / LT level and updating exercise zones with instructions.

FTP Builder planis is designed for beginners and intermediate cyclists who care about preparing their form very well, without the risk of overloading. Average increase of FTP is around 10%.

All trainings and the overall concept of the plan were developed by Arkadiusz Kogut, the first coach in Poland of the UCI International Cycling Union, the founder of the Way2Champ coaching company, who has successfully trained dozens of athletes since 2011.

The plan is developed in accordance with the latest concepts of cycling training for amateurs.

Coaching certificates of the author of the plan, Arkadiusz Kogut:

Time you need to complete the trainings:

1. Beginner – There are 3 trainings a week, and their total duration is 4-5 hours a week (1-2h / day).

   Intermediate – Workouts per week are 4-5, and their total duration is 8-10 hours a week (about 1.5 a week, 2-3h at the weekend).

The plan starts by default on Monday and ends on Sunday after 10 weeks.

ATTENTION: after placing the order, enter one of two options in the comments:

1. Training Peaks account – [Your email address in Training Peaks]
2. New account – [we will create a new Training Peaks account for you with the uploaded training plan]

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