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If useful be super nice & support us on
https://www.patreon.com/fastfitnesstips
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FFT Training Periodization Planner [fft.tips/tpp3]
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if busy go to this version
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>> Works out your ideal training block, by month, throughout the year (periodization) <<
http://fft.tips/tpp
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 ABOUT YOUR TRAINING SEASON
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When do you want to *peak* (eg your main race)?July7
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if you are racing multiple times, pick the first
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What month will you *start* training?May5
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Your plan will start in the.......Late Build Phase ..you will have only2.08
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months to train
wks to train
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 YOUR EXPERIENCE
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FTP estimate
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Your level of cycling experience......Beginner....which is aroundM <200 F <150 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 per *day* do you want to train?1hours/day2.0
hours/week
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1 hrs 00 mins 00 secs2 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
5days off2days on
P = Peak power relative to other riders of similar FTP
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Approximate mean TSS152tss/week76
tss/training day
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18.2CTL/6wks
which is a Very easy training load
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 RECOMMENDED TRAINING
1ST TRAINING MONTH =
 MAY
RECOMMENDED ANNUAL PLAN
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Tells you how to train in which following zones
Training over the whole year
seiler zones vs coggan zones
SteadyDays
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MONTHLY PLANTID: MAYANNUAL PLANZ1Z2Z3TIDrTSSPhase
Intervals (%)
StateOff
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Z1+Z2Z3+Z4
Z5+Z6+Z7
intensity distribution
recommended/wk
% of sessions
% of sessions
per month
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This month's Training Intensity Distribution should be
2February71.318.710Threshold142
Late Recovery Phase
59510.39011February14250.8698854889
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68.8z1 (68.8%) (low intensity)3March69.717.612.7Threshold148
Early Build Phase
7939.59321March14870.9449499974
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>> Polarized <<15.1z2 (15.1%) (threshold)4April68.316.315.4Low Pyramidal155
Mid Build Phase
8928.79631April15581.036451045
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16.1z3 (16.1%) (high intensity)5May68.815.116.1Polarized158
Late Build Phase
9918.49841May15891.076959995
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Recommended TSS this month6June69.513.816.7Polarized161
Early Race Phase
991810051June16191.118245475
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>> 158 <<7July7012.517.5Polarized164Race Phase9917.810261July16491.160307484
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8August69.114.816.1Polarized159
Late Race Phase
9918.39971August15991.090635541
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Z1%
68.8time-in-zone >1 hrs 22 mins 34 secs per/wk9September67.917.214.9Threshold156
Early Consolidation Phase
8928.69781
September
15681.049867747
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10October6719.513.5Threshold153
Consolidation Phase
7938.99591October15371.009876483
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Z2%
15.1time-in-zone >0 hrs 18 mins 07 secs per/wk11November68.919.711.4Threshold148
Late Consolidation Phase
6949.593101
November
14860.9449499974
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12December70.819.89.4Threshold144
Early Recovery Phase
59510.191111
December
14450.8945618676
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Z3%
16.1time-in-zone >0 hrs 19 mins 19 secs per/wk1January72.7207.3Threshold139
Recovery Phase
49610.889121January13940.8335180287
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 RECOMMENDED TRAINING PLAN
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MATCH WITH A SPECIFIC TRAINING PLAN...........THIS MONTH YOU SHOULD CONSIDER THIS PLAN:
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TSS load // monthly
% Interval (vs SteadyState) workouts // monthly
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Our Closest plan is:
Polarized Builder Plan (7hr/wk over 10 weeks) (TID = 70:10:20)
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TID: Match%97.0%Hours: Match%350.0%
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12w Plan Link
https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-196231/polarized-builder-plan-7hr-wk-over-10-weeks-tid-701020
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No Match?
wrong duration/hours? email coaching@fastfitness.tips and we will make it in trainingpeaks
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Plan duration options16w,12w,10w,8w
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1:1 Coaching?http://bit.ly/coachingflyer20
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Online Coaching
https://www.facebook.com/groups/fastfitnesscoaching/
Recommended days off // monthly
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Simplified Plan Options
Email re:TrainingPeaksPlan
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Email for 25% discount code
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