How to setup a series of indoor cycling workouts to build endurance FTP?

Triathlon Forum
1

Hi there -

I’d like to setup a few weeks of cycling workouts designed to increase FTP and have a bunch of structured workouts saved within TrainingPeaks. I’m a Triathlete, focuing on improving cycling to start the year.

Does it matter which order to setup different types of interval training? Example workouts: 5x5 Above FTP , 3x12’s Over Under FTP , 4x10 TT Efforts

Any links to strategies behind sequencing each workout as to maximize FTP? ( or am I overthinking this? )

I suspect for example it may be beneficial to start with 12x3 minutes , then 5x5 and then hold the longer sets like 3x12 at around the same Above FTP maybe, though I’m not sure how I should be thinking of Under FTP type workouts and mixing it Vo2 Max, etc. Any advice or links?

Thanks.

2

Hi there -

I’d like to setup a few weeks of cycling workouts designed to increase FTP and have a bunch of structured workouts saved within TrainingPeaks. I’m a Triathlete, focuing on improving cycling to start the year.

Does it matter which order to setup different types of interval training? Example workouts: 5x5 Above FTP , 3x12’s Over Under FTP , 4x10 TT Efforts

Any links to strategies behind sequencing each workout as to maximize FTP? ( or am I overthinking this? )

I suspect for example it may be beneficial to start with 12x3 minutes , then 5x5 and then hold the longer sets like 3x12 at around the same Above FTP maybe, though I’m not sure how I should be thinking of Under FTP type workouts and mixing it Vo2 Max, etc. Any advice or links?

Thanks.

Tempo: 3 x 30’, 4 x 25’
SST: 3 x 20’, 2 x 30’
Threshold: 2 x 20’
VO2: 3 x 8’, 5 x 5’, 8 x 3’