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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)?
power (watts)12
Almost pure HIIT
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What is your measured maximum heart rate
201bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
270watts
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YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
2 hours/day12 hours/week
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(eg 0.5 = 30mins)2 hrs 00 mins 00 secs12 hrs 00 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
no
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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 (Stoggl&Sperlich)<< planSuperioraverage efficiency
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TID is 71:7:22
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Estimated Daily Training Load (TSS)
149.0tss/dayVery hard<< intensity
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select
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Estimated Training Miles
252.2km/wk 252.16<< 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 Model6 Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesave
rough miles
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894.00149.00wattswatts@body9739 hrs 50 mins 58 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
6 hrs 21 mins 36 secs205.031 hrs 03 mins 36 secs34.1760148.240130.6618.47Active Recovery: less than 65% HRMax148.24572 hrs 07 mins 07 secs29.95360787
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP2 hrs 09 mins 36 secs98.820 hrs 21 mins 36 secs16.47148.2204.9130.6151250.23Endurance: 65-75% HRMax176.551675 hrs 44 mins 07 secs32.32514163
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z2Zone 3 (Moderate)5 to 6Tempo: 76-90% FTP0 hrs 28 mins 48 secs35.710 hrs 04 mins 48 secs5.95204.9245.4151176.970.91Tempo: 75-88% HRMax225.15413 hrs 57 mins 50 secs35.93436356
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z2Zone 4 (Moderate)7 to 8Threshold: 91-105% FTP0 hrs 21 mins 36 secs37.290 hrs 03 mins 36 secs6.21245.4285.9176.9180.962.75Threshold: 88-90% HRMax265.65333 hrs 39 mins 10 secs38.61721782
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP2 hrs 09 mins 36 secs297.150 hrs 21 mins 36 secs49.53285.9326.4180.9190.9433.91VO2Max, 90-95% HRMax306.152129 hrs 28 mins 04 secs41.07769841
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z3Zone 6(&7) (vHard)9 to 10
Neuromuscular, 121% FTP or more
0 hrs 28 mins 48 secs219.990 hrs 04 mins 48 secs36.67326.41350190.9201176.00Neuromuscular: 95-100% HRMax558.8614 hrs 54 mins 39 secs53.37767178
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Zone SS (Sweetspot)6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 00 mins 00 secsn/a0 hrs 00 mins 00 secsn/a237.6256.5172.9178.90.00Sweet Spot: 86-89% HRMax247.05
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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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