Sunday Smart-Trainer Session: Flourish in the FTP Finesse Reverse by Tyler

Immerse yourself in this FTP-focused session. Allow this 60-minute journey to pull out your strengths and trim away your weaknesses. Stay chilled – after today, your FTP game shall never be the same. 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 it is 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 to 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 Chilled 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.

Flourish in the FTP Finesse Reverse

  • 10min WU Level II;
  • 10min Level III (80%);
  • 2x 5min RI Level II, 10min Level III (90%);
  • 10min 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.

The main set is made up of three, ten-minute reps at Level III. The first rep is at 80% of your Functional Threshold Power (FTP) and the last two reps are at 90%. They are interspaced by five minutes of riding at Level II for your Rest Interval (RI).

Finish off with a final rep of ten minutes riding at Level III prior to the Cool Down (CD)

Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.

Finish with ten minutes of stretching to assist with the recovery.

Here is my data having done the workout a couple of weeks ago:

If you would like further advice feel free to contact me.

I am the Head Coach & 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

Download the Garmin (.FIT) & 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 the 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 are wanting 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 between 40min and 1:20 hours in duration and want three 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.

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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 40 minutes 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.

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