Threshold Power Development Bike Advanced

£29.99 GBP
Tax included.

Description

This is 8 week plan is aimed at those who want to increase their ‘Functional Threshold Power’ or FTP. The advanced plan consists of 3-4 sessions per week plus optional workouts, so it is the perfect plan to run along side your regular training program.

During this 8 weeks you will build strength, endurance, but mainly increase your sustained aerobic power.

Advanced athletes will know their Functional threshold Power before starting this program, however, if this has not been tested recently then complete a 20 minute max power test before starting. This could be done using a Turbo Trainer with chosen app, Watt Bike, Bike Erg or something else similar where you can record power. The program will finish with a final power test to measure your progress.

-RPE - Rate of Perceived Effort
-Heart Rate - 220 - Age = 100% Heart Rate
-FTP - Maximum power you can hold for 60 minutes

-Low effort - RPE 3-4 or 60-65% Heart Rate or 50-55% FTP
-Medium effort - RPE 4-5 or 70-75% Heart Rate or 65-70% FTP 
-Medium/hard effort - RPE 6-7 or 80-85% Heart Rate or 80-85% FTP
-Hard effort - RPE 8-9 or 85-90% Heart Rate or 90-95% FTP
-Very hard effort - RPE 9-10 or 95-10% Heart Rate or 110% + FTP

Aerobic Endurance)
-The idea behind this session is to develop your ‘aerobic base’. This session could also be used as a recovery ride or just an engine builder. Wether you are training to heart rate or RPE, this session should feel comfortable at all times.

Aerobic Endurance + Surges)
-The idea behind this session is to develop your ‘aerobic base’ with a slight twist. Short bursts of power will help to provide some training benefit, but without causing too much muscle fatigue. This session could also be used as a recovery ride or just an engine builder. 

Muscular Endurance 1) Tempo
-The idea behind this session is to develop your aerobic threshold, which is your physical capacity to deliver more oxygen to produce energy in your muscles.

Muscular Force 1) Strength 
-The idea behind this session is pure and simple, to build leg strength. Often based around your cadence, this session will help you to tap into those fast twitch muscle fibres which in order to develop more power.

 

FAQ's

What equipment do I need to train?

For the Signature Programme you need the following equipment:

Basic TTP / functional gym.
Barbell
Plates
Dumbbells
Kettlebells
Jump rope
Bench
Pull / muscle up bar
Gymnastics rings
Cardio equipment (Rower/ski/bike)
Climbing rope
Box
Squat rack
Sled

How long are the workouts and how often should I expect to train?

The session length is approximately 1-2hrs

Can I do the workouts at my own pace or is there a set schedule to follow?

Yes, although sessions are structured in a way that is on a fixed schedule, if you miss a session you can simply go back on your training schedule and complete the workout missed.

Is there a coach available to give me guidance and support throughout the programme?

Coaches are available to answer any question you may have through our chat function on our app or do not hesitate to contact us via the 'Contact' section of our website. 

How can I access the programme?

Once you have purchased the programme you simply have to download the TrueCoach app to gain access to your new programme. You'll receive all the information in the confirmation email.

Can I access the programme right away?

Please note that it may take up to 24 hours for your order to be processed. Afterwards, you'll receive an email invitation from Truecoach along with all other access details. Thank you for your understanding!

How are the programmes structured and what can I expect to learn?

Our Signature programme is for athletes who do have no specific weaknesses. The programme will have an even split of strength/ conditioning and gymnastics, periodised over the Crossfit Games season you will run through 4 x 12 week phases, each phase leading on to the next to ensure continued development and progression, peaking you for the open and quarter finals.

Are there any prerequisites for joining the programme?

For the Speciality programme, it is strongly recommended that you have some prior gym experience before joining as the level is intermediate/advanced.

Can you prepare me for a competition?

The program is exclusively created for athletes at mid and high-level who want to enhance their overall physique to perform competitively. Furthermore, we offer various customized programs that aid athletes in realizing their full potential and attaining success in their specific sport or discipline.

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