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https://cyclingapps.net
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https://cyclingapps.net
FFT Training Periodization Planner [fft.tips/tpp]
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https://cyclingapps.net
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>> Works out your ideal training block, by month, throughout the year (periodization) <<
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 ABOUT YOUR TRAINING SEASON
2ND OPINION FROM JOE FRIEL
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This is how your training week should look according to Friel
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When do you want to *peak* (eg your main race)?
June6Long Ride 1 (SAT)2.50hrLong Ride 2 (SUN)1.00hr
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if you are racing multiple times, pick the first
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What month will you *start* training?May5Recovery Day (MON)0.00hrEndurance Ride 1 (TUE)1.50hr
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Your plan will start in the.......Early Race Phase ..you will have only1.0Endurance Ride 2 (WED)1.75hr
Threshold/HIT Ride (THUR)
1.25hr
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months to train
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 YOUR EXPERIENCERecovery Day 2 (FRI)0.00hrTOTAL HOURS8.00hr
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FTP estimate
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Your level of cycling experience......Advanced....which is around....
M 260-330watts F 210-260 watts
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ABOUT YOUR TRAINING STYLE AND AVAILABILITY
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You would like to train as aDistance Cyclist (Peak3hrs)
......ie 70.3 Triathlete, Century rider
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How many hours/day do you want to train (on ave)?
2.008.0hours/week
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0.18 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
3days off4days on
P = peak power relative to other riders of the similar FTP
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Approximate mean TSS600tss/week150
tss/training day
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allow 10s to recalculate
allow 10s to recalculate
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RECOMMENDED TRAINING FROM MAY
RECOMMENDED ANNUAL PLAN
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Tells you how to train in which following zones Training over the whole year
% time-in-zone you should average (seiler zones vs coggan zones)
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MONTHLYTID for MAYANNUAL PLANZ1Z2Z3TID StylerTSSPhase
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Z1+Z2Z3+Z4
Z5+Z6+Z7
intensity distribution
recommended/wk
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This month's Training Intensity Distribution should be
1January77.78.713.6Polarized559
Late Recovery Phase
9011
January
559
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72.1
z1 (72.1%) (low intensity)
2February777.215.8Polarized582
Early Build Phase
9321
February
582
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>> Polarized <<7.5z2 (7.5%) (threshold)3March76.25.818Polarized605
Mid Build Phase
9631
March
605
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20.4
z3 (20.4%) (high intensity)
4April74.16.719.2Polarized624
Late Build Phase
9841
April
624
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Recommended TSS this month5May72.17.520.4Polarized642
Early Race Phase
10051May642
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>> 642 <<6June708.421.6Polarized661Race Phase10261
June
661
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7July72.7819.3Polarized633
Establish Phase
9971July633
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Z1%/wk
72.1time-distribution5 hrs 46 mins 05 secs per/wk8August75.47.617Polarized612
Initial Training Phase
9781
August
612
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time-in-zone >
time-in-zone per session = 0.859September78.17.214.7Polarized591
Mid-Training Phase
9591
September
591
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Z2%/wk
7.5time-distribution0 hrs 36 mins 00 secs per/wk10October78.28.213.6Polarized577
Consolidation Phase
93101
October
577
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time-in-zone >
time-in-zone per session = 0.0511November78.39.212.5Polarized563
Early Recovery Phase
91111
November
563
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Z3%/wk
20.4time-distribution1 hrs 37 mins 55 secs per/wk12December78.410.211.4Polarized549
Recovery Phase
89121
December
549
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time-in-zone >
time-in-zone per session = 0.1
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1.732616205
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THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
MONTHLY TSS BUILD
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Our Closest plan is:
Martin's Polarized Plus HIIT (10hr/wk over 12 weeks) (TID = 72:8:20) HR
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TID <> Plan Match%98.0%
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12w Plan Link
Martin's Polarized Plus HIIT (10hr/wk over 12 weeks) (TID = 72:8:20) HR
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No Match?
wrong duration/hours? email coaching@fastfitness.tips and we will make it
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1:1 Coaching?https://fastfitness.tips
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http://bit.ly/coachingflyer20
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Simplified Plan Options
view table
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Email for 25% discount code
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