FTP Gains Guaranteed With a Good Base Training Plan. скачать в хорошем качестве

FTP Gains Guaranteed With a Good Base Training Plan.

Can AI actually make you a stronger cyclist? I put Human coaching vs ChatGPT training head-to-head to chase easy FTP gains and see what really works. From sweet spot sessions to structured blocks, this is a no-fluff look at how to raise your FTP efficiently — indoors, on Zwift, and in the real world. Check with your doctor before taking on any training plan! FTP 260 → 300W Training Schedule Athlete: 75 kg | FTP start - 260 W | Target – 300 W / 4.0 W/kg Weekly Time: 6–10 hrs. 1. All workouts and FTP tests are to be done in Zwift for consistency. 2. All races are to be done in My Whoosh to keep it fresh and fun!! ________________________________________ BLOCK 1A — Base + Strength (Weeks 1–4) Focus: Aerobic base + strength foundation Weekly Schedule Monday – Rest or 30 min easy spin (Z1) Tuesday – Sweet Spot + Strength Workout: Sweet Spot Progression – Cadence 80-85 Week 1 Warm-up 10 mins - 2×15 mins @ 88% FTP - 5 min recovery between sets - Cooldown 10 mins Week 2 Warm-up 10 mins - 2×20 mins @ 90% FTP - 5 min recovery between sets - Cooldown 10 mins Week 3 Warm-up 10 mins - 2×20 mins @ 92% FTP - 5 min recovery between sets - Cooldown 10 mins Week 4 Warm-up 10 mins - 2×15 mins@ 88% FTP - 5 min recovery between sets - Cooldown 10 mins Weight Session A • Back or Goblet Squat — 4×5 • Romanian Deadlift — 3×6 • Bulgarian Split Squat — 3×6/leg • Plank — 3×45s Wednesday – Endurance Workout: Z2 Aerobic Ride Week 1 - 60 mins @ 65–75% FTP Week 2 - 75 mins@ 65–75% FTP Week 3 - 90 mins @ 65–75% FTP Week 4 – 60 mins @ 65–75% FTP Thursday – Aerobic + Strength Workout: Tempo Aerobic - Cadence 80-85 Week 1 –3×10 mins @ 80% FTP - 5 min recovery between sets Week 2 –3×10 mins @ 82% FTP - 5 min recovery between sets Week 3 –3×10 mins @ 85% FTP - 5 min recovery between sets Week 4 -3×10 mins @ 80% FTP - 5 min recovery between sets Weight Session B • Trap-bar Deadlift — 4×4 • Step-ups (heavy) — 3×6/leg • Hip Thrusts — 3×6 • Side Plank — 3×30s/side Saturday – Long Endurance Workout: Long Ride - Week 1 – 2 hrs. @ 65–75% FTP Week 2 – 2.5 hrs. @ 65–75% FTP Week3 – 3 hrs. @ 65–75% FTP Week 4 – 1 hr.@ 65–75% FTP Sunday – Fun Day!! Weeks 1-3 Easy spin or My Whoosh Race Week 4 - 20 min FTP test FTP TEST PROTOCOL • Zwift / 20-min FTP test ________________________________________ BLOCK 1B — Base + Strength (Weeks 5–8) Focus: Aerobic base + strength foundation Weekly Schedule Monday – Rest or 30 min easy spin (Z1) Tuesday – Sweet Spot + Strength Workout: Sweet Spot Progression – Week 1 Warm-up 10 mins - 2×20 mins @ 88% FTP - 5 min recovery between sets - Cooldown 10 mins Week 2 Warm-up 10 mins - 2×25 mins @ 90% FTP - 5 min recovery between sets - Cooldown 10 mins Week 3 Warm-up 10 mins - 2×30 mins @ 92% FTP - 5 min recovery between sets - Cooldown 10 mins Week 4 Warm-up 10 mins - 2×15 mins@ 88% FTP - 5 min recovery between sets - Cooldown 10 mins Weight Session A • Back or Goblet Squat — 4×5 • Romanian Deadlift — 3×6 • Bulgarian Split Squat — 3×6/leg • Plank — 3×45s Wednesday – Endurance Workout: Z2 Aerobic Ride Week 1 - 60 mins @ 65–75% FTP Week 2 - 75 mins@ 65–75% FTP Week 3 - 90 mins @ 65–75% FTP Week 4 – 60 mins @ 65–75% FTP Thursday – Aerobic + Strength Workout: Tempo Aerobic - Week 1 –3×10 mins @ 82% FTP - 5 min recovery between sets Week 2 –3×10 mins @ 85% FTP - 5 min recovery between sets Week 3 –3×10 mins @ 88% FTP - 5 min recovery between sets Week 4 -3×10 mins @ 80% FTP - 5 min recovery between sets Weight Session B • Trap-bar Deadlift — 4×4 • Step-ups (heavy) — 3×6/leg • Hip Thrusts — 3×6 • Side Plank — 3×30s/side Saturday – Long Endurance Workout: Long Ride - Week 1 – 2.5 hrs. @ 65–75% FTP Week 2 – 3 hrs. @ 65–75% FTP Week3 – 3.5 hrs. @ 65–75% FTP Week 4 – 1 hr. @ 65–75% FTP Sunday – Fun Day!! Weeks 1-3 Easy spin or My Whoosh Race Week 4 - 20 min FTP test FTP TEST PROTOCOL • Zwift / 20-min FTP test