10-week intermediate FTP build
v1by FitnessGrid
A 10-week cycle utilizing a 3-1-3-1-2 structure to transition from aerobic endurance to lactate processing and threshold extension.
cyclingFTPenduranceperiodicization
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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 10-week intermediate FTP build and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.
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Procedure
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Assess Baseline and Schedule Phase 1 (Weeks 1-3: Aerobic Foundation)
- Verify current FTP and heart rate zones using
get_user_preferencesorcompute_hr_zones. - Program 3 weeks focuses on Sweet Spot (84–97% FTP) to increase capillary density.
- Apply progression: Week 1 ($3 \times 12\text{min}$) $\rightarrow$ Week 2 ($3 \times 15\text{min}$) $\rightarrow$ Week 3 ($2 \times 20\text{min}$).
- Ensure 60–70% of weekly volume is in Zone 2.
- Verify current FTP and heart rate zones using
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Implement Deload 1 (Week 4: Active Recovery)
- Reduce total weekly TSS or duration by 40–60%.
- Schedule 1–2 "priming" sessions: $3 \times 1\text{min}$ at FTP to maintain neuromuscular pathways.
- Primary focus: Zone 1–2 riding for glycogen restoration.
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Execute Phase 2 (Weeks 5-7: Threshold Extension)
- Shift focus to Threshold (100–105% FTP) and Over-Unders.
- Apply progression for Threshold: Week 5 ($4 \times 8\text{min}$) $\rightarrow$ Week 6 ($3 \times 12\text{min}$) $\rightarrow$ Week 7 ($2 \times 20\text{min}$).
- Include Over-Unders: Use 105% FTP for "Overs" and 95% FTP for "Unders."
- Limit these high-intensity sessions to 1–2 per week with 48–72 hours recovery between them.
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Implement Deload 2 (Week 8: Active Recovery)
- Repeat the 40–60% volume reduction.
- Include short priming efforts to prepare the nervous system for the final peak.
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Phase 3 (Weeks 9-10: Peak & Test)
- Week 9: Program VO2 Max intervals to raise the aerobic ceiling. Use cues like "Drive the knees" and "Empty the tank."
- Week 10: Taper volume early in the week and schedule the FTP Re-test at the end of the week.
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Apply Coaching Cues & Best Practices
- Sweet Spot: "Controlled discomfort"; 85–95 RPM; diaphragmatic breathing.
- Threshold: "Find your rhythm"; relaxed upper body; smooth circular stroke.
- Minimum Dose: Ensure the athlete hits at least 40 minutes of total time at or near FTP per session for significant adaptation.
- Progression Logic: Only increase intensity percentage after the athlete demonstrates they can handle the volume and duration without excessive heart rate drift.
