Unleash your cycling beast and push the limits of your Functional Threshold Power (FTP). Dig deep and let your obsession fuel this power-packed 45-minute ride. FTP stands no chance! This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
Recently Cam from Training Tilt released a new feature within his Training Tilt coaching platform. This new feature was an AI tool called Tyler to help plan and prepare workouts. If you are a coach, check out Training Tilt and the capability of Tyler. Within hours of it being released, I had a play with it to generate different workouts. I kept the parameters the same and adjusted one of the input variables. I changed the Tone from Chilled to Professional, to Motivational, to Serious, to Hardcore or Obsessed to create a series of workouts. This workout was generated with the Obsessed setting. Once Tyler had generated the workout I checked it over and made some adjustments (Cam is very clear that it is still experimental) to ensure the workout fitted the duration and zones that I wanted and this is the result.
The Fierce FTP Frenzy Minus
- 10min WU Level II;
- 10min Level III;
- 2x 5min Level V, 5min Level II RI;
- 5min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for ten minutes.
Start with a single interval of ten minutes riding at Level III, then go straight into the main set.
Which includes two reps of five minutes duration at Level V with five minutes at Level II for your Rest Interval (RI).
Conclude the ride with a Cool Down (CD) of only five minutes riding at Level II. You can get away with a shorter Cool Down (CD) due to the five-minute Rest Interval (RI) ridden immediately prior to the start of the Cool Down (CD).
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “The Fierce FTP Frenzy Minus from Tyler” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off
4 weeks of training is all you need to do to destroy your current FTP significantly. On average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding three hours plus in duration and want four sessions per week.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to 3 hours comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.