3eabd12afc9f36a723b4d9b9139c756d48bc10f6313a7c9306eaf272c454bf0e43933942ff01cddc

I understand you want to increase your FTP (Functional Threshold Power). Based on your data, you have a solid base with an FTP of 262-263W. Here's a structured approach to improve it:

Key FTP Development Sessions (Do 2-3 of these per week):
a) Sweet Spot Training (SST):

Intensity: 88-95% of FTP (231-250W for you)
Format: 2-3 x 15-20 minutes with 5 min recovery
This is a sustainable way to build FTP with less fatigue than full threshold work
b) Traditional Threshold Intervals:

Intensity: 95-105% of FTP (250-276W)
Format: 3-4 x 8-12 minutes with 4-5 min recovery
Great for pushing your threshold higher
c) Over-Under Intervals:

Alternate between 90% FTP (237W) and 105% FTP (276W)
Format: 2-3 x 12 minutes (1 min over, 2 mins under)
Helps your body handle lactate better
Weekly Structure:
Tuesday: Sweet Spot session
Thursday: Threshold intervals
Saturday: Longer endurance ride (2-3 hours) with some tempo efforts
Other days: Recovery or rest
Important Guidelines:
Don't do hard sessions back-to-back
Maintain adequate Z2 endurance riding (you're currently at good levels with ~60% Z1+Z2)
Get enough recovery - your current fatigue score of 88 suggests you need to balance intensity
Gradually increase duration of intervals rather than intensity
Retest FTP every 6-8 weeks

Would you like me to provide more details about any of these sessions or create a specific weekly training plan based on your schedule?



7cb8837eb28060a536bd8fe74f8274394596f7d5df7e6fab481dbd10d33541f46a114c71121ac17faa1fc3375d02c0ac539224aa282f2383c779f3a4700e493c3e6daf7d20a072


워매 슈ㅣ발