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    FTP Build Plan (Free)

    Uploaded by

    jind2027

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    © All Rights Reserved
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    FTP Build Plan (Free)

    Uploaded by

    jind2027
    44 views9 pages

    Original Title

    Ftp Build Plan (Free)

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    44 views9 pages

    FTP Build Plan (Free)

    Uploaded by

    jind2027

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 9

    FTP BUILD

    30 DAY
    TRAINING
    PLAN

    STAY CONNECTED

    @robertjameshester
    Attention - Please Read

    Threshold Performance Club (&/or Robert James Hester) accept no


    liability for any injury, loss or damage resulting from physical
    exercise, the taking of supplements or training.

    By following our guide you voluntarily assume the inherent risk of


    physical training. Should you suffer from any medical conditions,
    injuries or allergies, or should you be in any doubt whatsoever, we
    advise you seek medical/professional advice immediately and do not
    proceed or partake in any activity.

    Any supplements featured within the guides are optional and must
    be taken in strict accordance with manufactureres
    recommendations.

    If in any doubt please consult your chosen medical professional.


    30 Day
    Day 1: Cycle 20 km - Start with a moderate effort (around 65-75% of FTP).
    Day 2: Gym only - upper body conditioning
    Day 3: Cycle 20 km - Maintain a steady pace (65-75% of FTP).
    Day 4: Gym Workout - Focus on full-body strength training.
    Day 5: Cycle 25 km - Slightly increase effort (70-80% of FTP).

    Day 6: Rest or light stretching - To maintain flexibility.


    Day 7: Cycle 30 km - Steady endurance ride (70-80% of FTP).
    Day 8: Gym only - upper body conditioning
    Day 9: Cycle 20 km - Recovery pace (60-70% of FTP).
    Day 10: Interval training - 10 km warm-up, then 5 x 2 km at 90-95% of FTP with 2 km at 65-
    70% of FTP in between, followed by 5 km cool down.

    Day 11: Gym Workout - Include exercises like squats, deadlifts, and upper body work.
    Day 12: Cycle 30 km - Consistent pace (70-80% of FTP).
    Day 13: Rest or light yoga - To keep the body loose.
    Day 14: Cycle 35 km - Gradually increasing the distance (70-80% of FTP).
    Day 15: Rest - Essential for overall fitness.

    Day 16: Cycle 25 km - Easy pace for recovery (60-70% of FTP).


    Day 17: Hill simulation - 10 km warm-up, then 4 x 5 km hill climbs at 85-90% of FTP with 5
    km at 65-70% of FTP in between, followed by 5 km cool down.
    Day 18: Gym Workout - Focus on core and stability exercises.
    Day 19: Cycle 35 km - Comfortable pace (70-80% of FTP).
    Day 20: Rest or gentle stretching - focus on recovery.

    Day 21: Cycle 40 km - Longer ride (70-80% of FTP).


    Day 22: Rest - Allow your body to recover.
    Day 23: Cycle 30 km - Recovery pace (60-70% of FTP).
    Day 24: Speed work - 10 km warm-up, then 10 x 1 km at 95-100% of FTP with 1 km at 65-
    70% of FTP in between, followed by 10 km cool down.
    Day 25: Gym Workout - Mix cardio with strength training.

    Day 26: Cycle 45 km - Increase the distance (70-80% of FTP).


    Day 27: Rest or light stretching - Keep muscles flexible.
    Day 28: Cycle 50 km - Preparing for the final challenge (70-80% of FTP).
    Day 29: Rest - Prepare for the longest ride.
    Day 30: Cycle 60 km - Celebrate your progress (70-80% of FTP).
    BONUS 25% OFF
    SUPPLEMENTS
    USE CODE: FTP25
    Strategy
    Strategy
    This 3 step process enables successful
    running. Good health ensures consistent
    training, fuelling ensures energy & injury
    prevention ensures longevity.
    Health & Nutrition
    The foundations by which training at
    high intensity becomes attainable. Being
    healthy & well fuelled are pre-requisites
    to effective running.

    Sleep & Mindset


    Creating a strong base
    body & mind to enable
    you to reach your
    goals.

    Running
    This part is
    obvious.

    THE PURSUIT OF PERFORMANCE


    Extra:
    30 Day Fitness planner

    Week 1 Week 2 Week 3 Week 4

    AM
    Monday

    PM

    AM
    Tuesday

    PM
    Wednesday

    AM

    PM

    AM
    Thursday

    PM

    AM
    Friday

    PM

    AM
    Saturday

    PM

    AM
    Sunday

    PM
    #BORN TO
    PERFORM

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