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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)?
Cycling threshold heart rate (LTHR)22
Almost pure HIIT
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What is your lactate threshold heart rate from testing
154bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
200watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
2 hours/day8 hours/week
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(eg 0.5 = 30mins)2 hrs 00 mins 00 secs8 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
3days off4days 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<< planSuperioraverage efficiency
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TID is 78:10:12
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Estimated Daily Training Load (TSS)
124.3tss/dayQuite Hard<< intensity
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select
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Estimated Training Kilometers
31.4km/day31.39<< distance
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select
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YOUR TIME IN ZONE
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Seiler0.20
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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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497.28124.32wattswatts@body5274 hrs 05 mins 04 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
4 hrs 43 mins 26 secs152.341 hrs 10 mins 51 secs38.0960109.840124.7554.60Active Recovery: less than 81% LTHR109.82980 hrs 16 mins 40 secs26.28773183
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 13 mins 09 secs55.790 hrs 18 mins 17 secs13.95109.8151.8124.7134170.49Endurance: 81-89% LTHR130.8829 hrs 59 mins 06 secs28.36862379
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z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP0 hrs 27 mins 26 secs34.020 hrs 06 mins 51 secs8.51151.8181.8134146.381.53Tempo: 90-93% LTHR166.8345 hrs 59 mins 25 secs31.5355824
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z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 18 mins 17 secs31.570 hrs 04 mins 34 secs7.89181.8211.8146.3155.564.13Threshold: 94-99.9% LTHR196.8247 hrs 52 mins 45 secs33.88972467
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 36 mins 34 secs83.870 hrs 09 mins 09 secs20.97211.8241.8155.5163.2147.81 VO2Max, 100-102% LTHR226.8527 hrs 20 mins 31 secs36.04876052
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z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 18 mins 17 secs139.680 hrs 04 mins 34 secs34.92241.81000163.2184.8134.89Neuromuscular, 103-106% LTHR413.9333333342 hrs 36 mins 38 secs46.84127636
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Zone SS (Sweetspot)6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 22 mins 51 secsn/a0 hrs 05 mins 43 secsn/a143.2190132.4149.467.86Sweet Spot: 93%-97%166.6
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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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