Hunter Allen's "The Next Level" wattage power training plan
12 weeks - $129.95
Total Hours: 165
Total Hours: 165
This 12 week wattage based training plan is for the athlete that really wants to goto the next level in their threshold power. If you have been stalled at your current threshold power or if you haven't seen much improvement this year, or if you are just ready to take your threshold to the next level, then this is the plan for you. It's based on all the experience and knowledge of power training that I give to my personal clients. It is not easy. The next level never is. IF you want it, if you REALLY want to improve your FTP and goto the next level in your cycling, then this is your plan.
All the workouts are based on wattages and are percentage based on your functional threshold power, so make sure your know your FTP before you start. You will need between 12-17 hours a week of training time to complete this plan, so if you can commit to that you should be fine.
Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.
Push yourself harder than before and learn more about your body and how it responds to the training.
All the workouts are based on wattages and are percentage based on your functional threshold power, so make sure your know your FTP before you start. You will need between 12-17 hours a week of training time to complete this plan, so if you can commit to that you should be fine.
Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.
Push yourself harder than before and learn more about your body and how it responds to the training.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
WELCOME!!! and Easy ride 1-1.5 hours
Planned Time: 1:35:00
Welcome to your Next Level Training Plan!!! This is going to be a 12 week plan that is focused on getting you to improve to the next level. Also, please see attachment(it's under the 'paperclip' in the upper right hand corner of this quick view). Every other day will be a FTP workout, with an easy day in between. You will also want to get in 2-3 five hour rides a month. There will be one week where the 5 hour ride is optional, it will say 'Option B', but if you choose not to do it that week, there will be an easier option, 'Option A' to choose. Just make sure you are getting in at least 2 of the 5 hour rides a month. Every 4th week will be a rest week. From there, the next 3 weeks will have an increase of 30 minutes of FTP work, and that will continue throughout the plan. Sometimes in the plan, you'll see the title of the workout say for example: LT- 4 x10, but in the body of the workout, it will only be 3 x 10 minute intervals. That's o.k. and planned. ALWAYS do what is in the body of the workout description. Make sure that these workouts you are completing are QUALITY over quantity. It is better to take a 3x20 workout and do 3x15 strong and at FTP the entire time, then only get a few minutes in of FTP in by the 3rd set. Keep that in mind throughout your workouts. QUALITY is what matters here in order to see the improvements you want. WU: 10 minutes with watts at L2 Endurance MS: 1-1.5 hours, just easy and active recovery. Watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Planned Time: 1:35:00
Welcome to your Next Level Training Plan!!! This is going to be a 12 week plan that is focused on getting you to improve to the next level. Also, please see attachment(it's under the 'paperclip' in the upper right hand corner of this quick view). Every other day will be a FTP workout, with an easy day in between. You will also want to get in 2-3 five hour rides a month. There will be one week where the 5 hour ride is optional, it will say 'Option B', but if you choose not to do it that week, there will be an easier option, 'Option A' to choose. Just make sure you are getting in at least 2 of the 5 hour rides a month. Every 4th week will be a rest week. From there, the next 3 weeks will have an increase of 30 minutes of FTP work, and that will continue throughout the plan. Sometimes in the plan, you'll see the title of the workout say for example: LT- 4 x10, but in the body of the workout, it will only be 3 x 10 minute intervals. That's o.k. and planned. ALWAYS do what is in the body of the workout description. Make sure that these workouts you are completing are QUALITY over quantity. It is better to take a 3x20 workout and do 3x15 strong and at FTP the entire time, then only get a few minutes in of FTP in by the 3rd set. Keep that in mind throughout your workouts. QUALITY is what matters here in order to see the improvements you want. WU: 10 minutes with watts at L2 Endurance MS: 1-1.5 hours, just easy and active recovery. Watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Workout #2 : Bike
LT- 3x10
Planned Time: 1:00:00
WU: 10 minutes with watts at L2 Endurance MS: Get in 3x10 minutes today with 5 minutes rest between. Watts at L4 Threshold. Hammer them!!! CD: 5 minutes with watts at L1 Active Recovery
Planned Time: 1:00:00
WU: 10 minutes with watts at L2 Endurance MS: Get in 3x10 minutes today with 5 minutes rest between. Watts at L4 Threshold. Hammer them!!! CD: 5 minutes with watts at L1 Active Recovery
Workout #3 : Bike
EASY Ride!
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Workout #4 : Bike
4x10 FTP, Fast pedals
Planned Time: 1:40:00
WU: 10 minutes with watts at L2 Endurance. MS: Do 10 fast pedals for 1 minute each with watts at Tempo. Cadence over 100rpm, rest one minute between each with watts at L2 Endurance. Also get in 4x10 with with watts at L4 Threshold. REST for 5 minutes between each. CD: 10 minutes with watts at L1 Active Recovery.
Planned Time: 1:40:00
WU: 10 minutes with watts at L2 Endurance. MS: Do 10 fast pedals for 1 minute each with watts at Tempo. Cadence over 100rpm, rest one minute between each with watts at L2 Endurance. Also get in 4x10 with with watts at L4 Threshold. REST for 5 minutes between each. CD: 10 minutes with watts at L1 Active Recovery.
Workout #5 : Bike
EASY Ride!
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance. Hey- this plan is hard and you REALLY have to ride easy when I tell you to. Otherwise you won't be able to handle the hard workouts. So, even when you don't feel like you need an easy day and there's one prescribed, do it anyway because you are going to be bummed if you can't complete tomorrow's workout.... CD: 10 minutes with watts at L1 Active Recovery
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance. Hey- this plan is hard and you REALLY have to ride easy when I tell you to. Otherwise you won't be able to handle the hard workouts. So, even when you don't feel like you need an easy day and there's one prescribed, do it anyway because you are going to be bummed if you can't complete tomorrow's workout.... CD: 10 minutes with watts at L1 Active Recovery
Workout #6 : Bike
5 hours- Mts.
Planned Time: 5:20:00
WU: 10 minutes with watts at L2 Endurance MS: 5 hours on Sat. with watts at L2 Endurance. Also go over 2 mountain Passes, both done with watts at L4 Threshold. If you don't have mt. passes to go over, the make sure to get in at least 2 x 20 minutes at your threshold power. CD: 10 minutes with watts at L1 Active Recovery
Planned Time: 5:20:00
WU: 10 minutes with watts at L2 Endurance MS: 5 hours on Sat. with watts at L2 Endurance. Also go over 2 mountain Passes, both done with watts at L4 Threshold. If you don't have mt. passes to go over, the make sure to get in at least 2 x 20 minutes at your threshold power. CD: 10 minutes with watts at L1 Active Recovery
Workout #7 : Bike
EASY Ride!
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Planned Time: 1:55:00
WU: 15 minutes with watts at L2 Endurance MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance CD: 10 minutes with watts at L1 Active Recovery
Workout #8 : Day Off
REST
REST !!!!!!
REST !!!!!!
Workout #9 : Bike
2x15 FTP, Fast pedals
Planned Time: 1:20:00
WU: 10 minutes with watts at L2 Endurance. MS: Do 10 fast pedals for 1 minute each with watts at Tempo. Cadence over 100rpm, rest one minute between each with watts at L2 Endurance. Also get in 2 x15 with with watts at L4 Threshold. REST for 5 minutes between each. CD: 10 minutes with watts at L1 Active Recovery.
Planned Time: 1:20:00
WU: 10 minutes with watts at L2 Endurance. MS: Do 10 fast pedals for 1 minute each with watts at Tempo. Cadence over 100rpm, rest one minute between each with watts at L2 Endurance. Also get in 2 x15 with with watts at L4 Threshold. REST for 5 minutes between each. CD: 10 minutes with watts at L1 Active Recovery.